Warm up

3 rounds:

12 barbell good mornings

15 plate overhead squats

18 walking lunges

Midline and grip strength

5 supersets of:

8 banded deadlifts ~60%

100 ft. double DB farmer’s carries AHAP

— rest as needed between the supersets

Time cap: 18 min

Long conditioning

Wodapalooza online qualifier workout 1

15 min AMRAP:

10-8-6-4-2

Front squats

Lateral burpees over the bar

Toes to bars

Weight:

Round 1 – 95/65 lbs

Round 2 – 135/95 lbs

Round 3 – 155/105 lbs

Round 4 – 185/125 lbs

Round 5 – 225/145 lbs

For this workout, one round is all 10-8-6-4-2 reps completed for all 3 movements. Complete all 10-8-6-4-2 reps at the round 1 weight. Then, in round 2 complete the 10-8-6-4-2 reps at the round 2 weight, etc. until the 15 minutes are up.

Scaling: Suggested loads at 40%, 55%, 65%, 75%, 90%. Replace toes to bars with hanging knee raises or complete half the volume (5-4-3-2-1)

EVF360

Part A

4 rounds for quality

12 double KB sumo deadlifts

10 weighted V-ups (hold a 10 lbs plate or a light DB in your hands)

30 sec per side star plank hold

Time cap: 18 min

Part B

3 rounds for time:

25 American KBS 24/16 kg

20 KB goblet squats 24/16 kg

15 toes to bars

10 burpees over the KB

5 wall walks

Time cap: 18 min