5 Rounds
10 Deadlifts
20 Double Unders
10 Pull Ups
20 Double Unders

RX Men: 165-185# Deadlift
RX Women: 115-125# Deadlift

RX+ Men: 205# + / and go up to 15 Pull Ups + 30 Double Unders
RX + Women: 145# + / and go up to 15 Pull Ups + 30 Double Unders

Score: Total Time

Goal:  Under 18 Min.  Can you go sub 15?  Sub 12??

PROGRAM A

5 Rounds
10 Two Head Touch Dumbbell Deadlifts
20 Double Unders
10 Pull Ups
20 Double Unders

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX+ Men: 50# Dumbbells + / and go up to 15 Pull Ups + 30 Double Unders
RX + Women: 35# Dumbbells +/ and go up to 15 Pull Ups + 30 Double Unders

Score: Total Time

Goal:  Under 18 Min.  Can you go sub 15?  Sub 12??

PROGRAM C

5 Rounds

10 Deadlifts or Sandbag Over Shoulder
20 Double Unders
10 Pull Ups or RX + Muscle Up Option (see below)
20 Double Unders

RX Men: 165-185# Deadlift
RX Women: 115-125# Deadlift

RX+ Men: 205# + / Sub 3-5 Muscle Ups in Place of Pull Ups + 30 Double Unders
RX + Women: 145# + / Sub 3-5 Muscle Ups in Place of Pull Ups + 30 Double Unders

If you want to Swap Out the Deadlifts for your Sandbag today - go for it!  Use what you've got as far as weight goes and go down it reps if it's super heavy!

NOTES:

Nice mover for your Thursday.  Deadlifts should be heavyish but a weight that you can pretty comfortably ,move unbroken.  Having to do small sets on those OR the pull ups is not the intent of this workout!  So choose the appropriate weight and sub if necessary!

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

For the double unders you should choose a number that will take you no longer than about 30-45 seconds.  If 20 will be broken a lot - you may want to lower to 15.  Any lower than that and we suggest you sub dumbbell hop overs for the workout and practice your double unders before the workout.  You may also choose to sub 40 singles each time. (dumbbell hop overs are the business though)

For the pull ups - choose a style that will allow you to get these done in NO MORE than 3 sets - even at the end of the workout and they shouldn't take you longer than about 30 -45 seconds or so.  If you want to do unassisted pull ups but sets of 10 will add up you may choose to lower to 7.  Any lower than that and we suggest you sub to banded pull ups, ring rows, supine bar or parallette rows.  We don't recommend the bent over row for this one since you are already doing the deadlifts!

If you want to do strict pull ups on this one - lower to 5  - 7 per round.