Conditioning
5 Rounds
- :20 of Deadlifts @ 40X1
- :10 Rest
- 1:00 Max Bar Facing Burpees
Rest 1:30 between rounds
Notes
Today’s workout involves tempo deadlifts for load and max burpees. Your score will be the lowest number of burpees achieved in any of the 5 rounds.
Each deadlift will be performed with a :04 descent, no pause on the ground, and :01 pause between reps. The :20 interval affords you time to complete 3-4 reps at this tempo. Choose a weight that allows you to complete the 3-4 tempo reps across all 5 rounds, maintaining perfect positions. If you were here for last week’s deadlifts, aim to use 10-15% more weight this week.
After the deadlifts, you will have :10 to prepare for your burpees. The 1:00 of work should be a hard effort, but try to stay consistent across all 5 rounds.
Midline
3 Sets
- Max Hanging L-sit
Notes
Today’s midline extra work is 3 sets of a max hanging L-sit hold. The goal is to keep your legs parallel to the ground for as long as possible. Once your legs fall below parallel to the ground, the set it over. Aim to complete at least :15 with good positions. You may tuck one or both legs in if needed.