Conditioning
5 Rounds
- :20 of Deadlifts @ 20X1
- :10 Rest
- 1:00 Max Bar Facing Burpees
- :10 Rest
- 1:00 Max Calories
Rest 1:30 between rounds
Notes
Today’s workout involves tempo deadlifts for load, max bar facing burpees, and max calories. Your score will be the lowest number of burpees and calories combined achieved in any of the 5 rounds.
Each deadlift will be performed with a :02 descent, no pause on the ground, and :01 pause between reps. The :20 interval affords you time to complete 5-6 reps at this tempo. Choose a weight that allows you to complete the 5-6 tempo reps across all 5 rounds, maintaining perfect positions. If you were here for last week’s deadlifts, it should be a similar weight.
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.
After the burpees, you will have :10 to prepare for your calories. Try to stay consistent here across all rounds as well.
Midline
8 Rounds
- :15 Hollow Rocks
- :15 Rest
Notes
Today’s midline work is hollow rocks. You will work for :15 and rest for :15 for 8 rounds. Maintain a strong hollow body throughout. You want to be rolling on your lower back, keeping your midline engaged. Tuck one or both legs in, and/or bring your arms in as needed.