Greatness From Small Beginnings
Deadlift 10-10-5-5-3-3 reps Scaling All athletes can attempt this workout as prescribed. Newer athletes should start light and treat the early, larger sets as practice. More experienced athletes should try for as heavy as they are capable at each set Read More …
21-15-9 reps for time of: Pull-ups Deadlifts Men: 225 lb. Women: 155 lb. Scaled Option 21-15-9 reps for time of: Jumping pull-ups Deadlifts Men: 135 lb. Women: 95 lb. This workout is quick. Reduce the loading further if each round Read More …
Deficit deadlift 5-5-5-5-5 reps Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup. Scaling This is a heavy day with a twist on the standard deadlift. Experiment to find a deficit that Read More …
Bowen 3 rounds for time of: Run 800 meters 275-lb. deadlifts, 7 reps 10 burpee pull-ups 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm) 20 box jumps, 24-inch box Captain Jeffrey Bowen, of Alexander, North Carolina, died July Read More …
For time: 21 deadlifts Run 400 meters 18 deadlifts Run 400 meters 15 deadlifts Run 400 meters 12 deadlifts Run 400 meters Men: 225 lb. Women: 155 lb. Intermediate Option For time: 21 deadlifts Run 400 meters 18 deadlifts Run Read More …
Sumo deadlift 3-3-3-3-3 reps Scaling Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.
8 Rounds for time: 2 Weighted muscle-ups (20/14-lb. medicine ball) 8 Bar facing burpees 7 Power cleans (155/105-lb.) Buy in and buy out with 31 kettlebell swings (53/35-lb.)
Complete as many rounds as possible in 12 minutes of: 5 deadlifts 3 weighted bar muscle-ups Men: 315-lb. deadlift, 10-lb. ball for muscle-ups Women: 205-lb. deadlift, 6-lb. ball for muscle-ups Scaling This couplet combines a heavy weightlifting movement and a Read More …
3 rounds for time of: 25 deadlifts Run 600m. Men: 225 lb. Women: 155 lb. Scaling This is a medium-length workout. Try to keep moving with very short breaks. Reduce the deadlift load so you can complete each round in Read More …
Complete as many rounds as possible in 10 minutes of: 10 deadlifts 10 strict toes to bar Men: 275 lb. Women: 185 lb. Scaling This AMRAP is heavy and includes a more difficult gymnastics movement. Newer athletes should reduce the Read More …