THURSDAY 9.13.18
For Time:
75 Burpee Pull Ups
Every Minute Perform:
3 Deadlifts (separate score)
RX +: 100 Burpee Pull Ups
You wil have 1 score for your total time and 1 score for the weight you choose for your deadlifts.
Goal: Go heavy but unbroken - under 17 Min.
PROGRAM A
For Time:
75 Burpee Pull Ups
Every Minute Perform:
7 DB Deadlifts (both heads touch)
RX Men: 40-50# DBs
RX Women: 25-35# DBs
RX +: 100 Burpee Pull Ups
Goal: Under 17 Min.
For Time:
75 Burpee Pull Ups
Every Minute Perform:
3 Deadlifts (separate score)
RX +: 100 Burpee Pull Ups
You wil have 1 score for your total time and 1 score for the weight you choose for your deadlifts.
Goal: Go heavy but unbroken - under 17 Min.NOthing like a bodyweight blasting movement with a sprinkle of heavy deadlifts! You get 2 scores for this one - the weight you choose and your total time.
Make sure you choose a weight that you can move SAFELY and that you can do unbroken for 3 reps. Something heavy for you but manageable.
This workout will START with 3 heavy deadlifts! So at 3, 2, 1 - go - you do 3 heavy deads. Then the rest of the minute you do as many burpee pull ups as possible. You keep repeating this until you get to 75 total burpee pull ups (or 100 if you are going RX +).
For the deadlift the bar will start on the ground. Feet are under the hips with the hands outside of the legs. The bar should be close to the body. Knees are bent, but hips are higher than knees. There is a hinge at the hips but chest is lifted with the back flat and belly tight. Arms are straight.
To lift the bar you will dig the heels into the ground and lift the chest. Pull the bar into the body and once past the knees think about squeezing your butt to stand all of the way up. At no point will you allow your back to round. Keep that chest lifted and belly tight. Keep good positions all the way up and all of the way down. NO excessive bouncing.
For the burpee pull ups you will get your chest and thighs to the ground at the bottom. Jump or step the feet in. Jump to your pull up bar and perform a pull up.
For these reps to count there is no PULL INTO the pull up allowed. YOu must start from a full hang for each rep. Ideally there will be a SMALL jump to get to your bar. It's ok though if your bar is low and you can just grab it. Make sure you start from a full hang.
If you are unable to do pull ups! No problem! You may do a burpee into a jumping pull up by stepping onto something at the end of your burpee (see video)
No Pull up Bar? No problem. Just sub bar facing burpees instead!
Deadlift (? x 3)
Put the weight you used for the workout today here!