Workout of the day – Thursday September 7th 2023
Warm up
3 rounds (6 min cap):
6 single DB burpee deadlifts
8 alternating box step ups
10 empty BB bent over row
Deadlift
5×5 at 50%
Intervals
Benchmark test 2 – retest:
On a continuous running clock:
From 0:00 to 3:00:
20 deadlifts 185/135 lbs
Max burpee over the bar in the remaining time
From 3:00 to 6:00: Rest
From 6:00 to 9:00:
20 box jumps over 24/20 in
Max rep deadlifts in the remaining time 135/95 lbs
From 9:00 to 12:00: Rest
From 12:00 to 15:00:
20 hang power cleans 95/65 lbs
Max rep pullups in the remaining time
Note: compare to Thursday July 13th
EVF360
Part A
15 min to complete 3 rounds for load and quality:
30 sec star plank per side
20 weighted jumping lunges (hold DBs farmer’s style)
10 double DB Romanian deadlifts
Part B
On a continuous running clock:
From 0:00 to 3:00:
20 double KB deadlifts 24/16 kg
Max burpee over the KB in the remaining time
From 3:00 to 6:00: Rest
From 6:00 to 9:00:
20 box jumps over 24/20 in
Max rep double KB deadlifts in the remaining time 24/16 kg
From 9:00 to 12:00: Rest
From 12:00 to 15:00:
40 American KBS 24/16 kg
Max rep pullups in the remaining time
Note: compare to Thursday July 13th
Core 360
4 rounds for max rep, working as 40 sec work, 20 sec rest, and rotating through (20 min total):
15 sec per side Copenhagen plank
20s R/ 20s L Half Turkish situps
Single DB suitcase deadlifts
Side Plank knee to elbow crunches
2023 09 06