EMOM Death BY:

Every Minute for as long as you can last (or 20 min):

Min 1: 3 Heavy Deadlifts + 1 Bar Facing Burpee
Min 2: 3 Heavy Deadlifts + 2 Bar Facing Burpees
Min 3: 3 Heavy Deadlifts + 3 Bar Facing Burpees
Min 4: 3 Heavy Deadlifts + 4 Bar Facing Burpees
Min 5: 3 Heavy Deadlifts + 5 Bar Facing Burpees...

ALWAYS do 3 Deadlifts and add 1 Bar Facing Burpee each minute until you reach 20 min or you can't make it in time for the next minute!

RX Men: 205-245# Deadlift
RX Women: 125-165# Deadlift

RX + Men: 275-315# Deadlift
RX + Women: 185-205# Deadlift

Good scaled weight ideas:
Men: 155#
Women: 85#

Goal: Choose a weight that is heavy for you, but you will always be able to do 3 with good form.  Get at least 10 min!

PROGRAM A

EMOM Death BY:

Every Minute for as long as you can last (or 20 min):

Min 1: 6 Dumbbell Deadlifts + 1 DB Facing Burpee
Min 2: 6 Dumbbell Deadlifts + 2 DB Facing Burpees
Min 3: 6 Dumbbell Deadlifts + 3 DB Facing Burpees
Min 4: 6 Dumbbell Deadlifts + 4 DB Facing Burpees
Min 5: 6 Dumbbell Deadlifts + 5 Dumbbell Facing Burpees....

ALWAYS do 6 Dumbbell Deadlifts and add DB Facing Burpee each minute until you reach 20 min or you can't make it in time for the next minute!

RX Men: 50# DBs/KBs
RX Women: 35# DBs/KBs

RX + Men: 60# DBs+
RX + Women: 45# DBs +

Good scaled weight ideas:
Men: 40# DBs
Women: 25# DBs

Goal: Choose a weight that is heavy for you, but you will always be able to do 6 with good form.  Get at least 10 min!

Just in case you aren't sure how these go - they always feel easy at first.  As the reps grow - the rest gets shorter and shorter.  And with this one the fatigue from the deadlifts gets worse and worse.  Choose wisely with the weight.  If at any point you can feel yourself losing your form and rounding your back - take a minute off and lower the weight.

So, at 3,2,1 - you do 3 deadlifts and then just 1 bar facing burpee.  You rest until the clock hits 1:00.  Then you do 3 deadlifts and 2 bar facing burpees - rest until the clock hits 2 min.  Then you do 3 deadlifts and 3 bar facing burpees.  And so on.....

Your score is whatever the last round you SUCCESSFULLY completed was plus any additional reps into the next round.  So lets say you complete the round of 3 deadlifts and 10 bar facing burpees.  Then the next minute you do 3 deadlifts and only get 8 bar facing burpees before the minute is up.  Your score is 10 + 11 (3 deads + 8 burpees).  Get it?

For the deadlifts - the bar will start on the ground.  Feet are about hip width apart with the weight in the heels.  Your chest should be over the bar, with a hinge at the hip and a slight bend in the knee.  Bar should be against the body with the chest up, back flat, and arms straight.

Pick the bar up by keeping the belly tight, chest up, and bar close.  Dig the heels into the ground and lift the chest.  Once past the knees squeeze the butt to stand.  Keep those same good - controlled positions when putting the bar back down.  Avoid excessive bouncing at the bottom.  Weight should be something you can touch and go for 3 reps.

For the bar facing burpees you must be FACING the bar.  We don't care how you jump your feet out and in.  Step or jump back, get the chest and thighs to the ground, step or jump in, jump over the bar from both feet.

If you aren't sure you will make it to 10 min with bar facing - you may choose to sub just regular burpees!