Strength
3 rounds
Bulgarian split squat x 8-10/leg at 21X1
Single arm suitcase carry x 20 m/arm
Kickstand DB RDLs x 8-10/leg at 3011
Notes
Perform all 3 working sets of Bulgarian Split Squats at the same weight. You should be aiming for 10 reps/leg on each set. If you are able to complete 10 reps at the prescribed tempo on each working set you can increase weight next week. If you stop short of 10 reps or fail to maintain the tempo on any of your working sets, use the same weight the following week until you are able to complete 3×10 @ 21×1.
Use a heavy dumbbell or kettlebell on the suitcase carry. Brace your core to keep your posture upright and your spine neutral throughout the movement.
Use the same format on the Tempo RDL’s as you are on the Bulgarian Split Squats.
Conditioning
1,2,3,4…10
Double DB deadlifts
Burpees over the DBs
*8 min cap*
Notes
Today’s workout is an ascending ladder of double dumbell deadlifts and burpees over the dumbbells. You will start with one DB deadlift followed by one burpee over the DBs. You will proceed with two deadlifts then two burpees. You will continue in this fashion until you have completed 10 DB deadlifts and 10 burpees over the DBs. Your score is the time it takes you to complete the workout or the number of reps you’ve completed at the 8 minute time cap.
The DB weight should be light/moderate so that you can plan to do the deadlifts unbroken.
You should be able to complete 10 burpees over the dumbbells in :40 or less, when fresh. If this sounds ambitious, maybe you can decrease the reps of the burpees to 1-2-3-4-5-6-7-7-7-7.
This is a fast workout, but be weary of the first few rounds. Be deliberate in transitions, but not overly urgent. The reps will catch up to you quickly.