Strength and Conditioning
5 Rounds
- :25 of Deadlifts @ 30X1
- :15 Rest
- 1:20 Max Calories
Rest 2:00 between rounds
Notes
Today’s workout involves tempo deadlifts for load and max calories. Your score will be the lowest number of calories achieved in any of the 5 rounds.
Each deadlift will be performed with a :03 descent, no pause on the ground, and :01 pause between reps. The :25 interval affords you time to complete 5 reps at this tempo. Choose a weight that allows you to complete the 5 tempo reps across all 5 rounds, maintaining perfect positions.
After the deadlifts, you will have :15 to transition to your machine. The 1:20 of work should be a hard effort, but try to stay consistent across all 5 rounds.
Midline
2-3 Rounds not for time:
- 10 Hollow Rocks
- 10 V-Ups
- 10 Tuck Ups
- :10 Hollow Hold
Notes
Today’s midline extra is the Durante Core Series.
Adjust the hollow rock by tucking in one or both legs.
If you cannot perform 10 v-ups unbroken, adjust the number of reps or simply get rid of the v-ups and perform more tuck ups.
Adjust the hollow hold to any variation that allows you to keep your lower back down on the ground.