SATURDAY 2.23.19
PROGRAM B:
As Far As Possible in 16 Min
Run 100 Meters
1 Deadlift
Run 100 Meters
2 Deadlifts
Run 100 Meters
3 Deadlifts
Run 100 Meters
4 Deadlifts...
Keep adding 1 Deadlift Every Time Until Time is UP!
RX Men: 185-205#
RX Women: 115-135#
RX + Men: 225+
RX + Women: 155+
Some of you definitely need to go lighter. Some of you super beasts can go way heavier. Read instructions on how to find the right weight.
Score: Round of Deadlifts COMPLETED + Any Additional Reps (Run Counts as 2 reps)
Goal: Complete 10 Deadlift Round +
NOTES:
Run should take roughly 45 seconds and allow you enough time to recover for the next set of deadlifts. We want you running pretty fast each time. So go for it, but don't peacock it!
The best way to do this is a 50m out - 50 m back. If you don't have a way to measure jog out 30 seconds and place something as a marker for your turnaround in your warm up.
If you are unable to run for space or weather reasons, you may sub 45 seconds of single or double under, or mountain climbers work too!
Break up the reps early, like at the most 5 reps at a time. The bar should be heavy but not so heavy you are doing singles the whole time. NO SLOPPINESS! The deadlifts combined with the run will really add up with the taxing to the hammier! Take the time to find a good set up and maintain a good position even in the later rounds.
For the deadlifts, you will you start with the bar on the ground. Feet should be under the hips with the weight in the heels. The bar should be close to the body. Knees should be slightly bent, with the chest UP but OVER the bar. Hinge at the hips. Arms are straight.
To lift the bar you will drive the heels into the ground and lift the chest. Pull the bar into the body as you stand to keep it close. Squeeze the butt to stand tall at the top. Arms stay straight the whole time.
DO NOT allow your back to round at any point! If you are unable to keep the chest up - lower the weight!
To lower the bar back down you will hinge at the hip and allow the bar to slide down the leg. Keep the weight in the heels and keep the bar close.
No bouncing the bar at the bottom.
PROGRAM A:
As Far As Possible in 16 Min
Run 100 Meters
2 Single Leg Deadlifts (alternating - 1 per side)
Run 100 Meters
4 Single Leg Deadlifts (alternating - 2 per side)
Run 100 Meters
6 Single Leg Deadlifts
(alternating - 3 per side)
Run 100 Meters
8 Single Leg Deadlifts
(alternating - 4 per side)
...
Keep adding 2 Single Deadlifts (ALTERNATING) Every Time Until Time is UP!
RX Men: 40# DBs (one in each hand this time)
RX Women: 25# DBs(One in each hand this time)
RX+ Men: 50# DBs+
RX+ Women: 35# DBs +
If you are UNABLE TO KEEP GOOD FORM with the single leg deadlift either lower to one dumbbell only or perform regular dumbbell deadlifts for this workout.
Score: Round of Deadlifts COMPLETED + Any Additional Reps (Run Counts as 2 reps)
Goal: Complete 16 Single Leg Deadlifts Round +
NOTES:
Run should take roughly 45 seconds and allow you enough time to recover for the next set of deadlifts. We want you running pretty fast each time. So go for it, but don't peacock it!
The best way to do this is a 50m out - 50 m back. If you don't have a way to measure jog out 30 seconds and place something as a marker for your turnaround in your warm up.
If you are unable to run for space or weather reasons, you may sub 45 seconds of single or double under, or mountain climbers work too!
For the single leg deadlifts you will hold a dumbbell or kb in each hand. Fight not to twist. Allow a slight bend in the knee and touch either one head of the dumbbell or the bottom of the kb at the bottom. Keep the back flat and belly tight and squeeze the butt to stand up. Arms are long and to the side. NO rounding of the back. Heel stays down!
Lower to only one dumbbell if you need to - or if you are really struggling you can do these unweighted or switch to regular deadlifts.
PROGRAM C:
As Far As Possible in 16 Min
Run 100 Meters (or row/bike option below)
1 Sandbag Over Shoulder
Run 100 Meters
2 Sandbag Over Shoulder
Run 100 Meters
3 Sandbag Over Shoulder
Run 100 Meters
4 Sandbag Over Shoulder
...
Keep adding 1 Sandbag Over Shoulder every round until you run out of time!
No RX or RX+ - Just use the bag you've got!
Row/Bike Option (in place of 100 Meter Runs):
Row: 10 Cal Men / 8 Cal Women
Bike: 8 Cal Men / 6 Cal Women
** You are also welcome to do the Row/Bike Option with regular or single leg deadlift found in Program A/B
Score: Round of Sandbag Over Shoulder COMPLETED + Any Additional Reps (Run Counts as 2 reps)
Goal: Complete 16 Single Leg Deadlifts Round +Run should take roughly 30-45 seconds and allow you enough time to recover for the next set of deadlifts. We want you running pretty fast each time. So go for it, but don't peacock it!
NOTES:
The best way to do this is a 50m out - 50 m back. If you don't have a way to measure jog out 30 seconds and place something as a marker for your turnaround in your warm up.
If you are unable to run for space or weather reasons, you may sub 45 seconds of single or double under, or mountain climbers work too!
For the sandbag over shoulder you can either grip the bag by the handles OR you can wrap your hands underneath. Bag should be between your feet. Heels are down, knees are bent, chest is up, back is flat, belly tight. Drive through your heels and pull the bag into your body. Once past the knees stand up hard and fast and roll the bag up and over the shoulder.
TEAM VERSION:
As Far As Possible in 24 Min
Partner 1:
Run 100 Meters
1 Deadlift
then
Partner 2:
Run 100 Meters
1 Deadlift
then
Partner 1:
Run 100 Meters
2 Deadlifts
then
Partner 2:
Run 100 Meters
2 Deadlifts
then
Partner 1:
Run 100 Meters
3 Deadlifts
then
Run 100 Meters
3 Deadlifts
...
Keep alternating and adding 1 rep each time it is your turn until time runs out!
RX Men: 185-205#
RX Women: 115-135#
RX + Men: 225+
RX + Women: 155+
Some of you definitely need to go lighter. Some of you super beasts can go way heavier. Read instructions on how to find the right weight.
Score: Round of Deadlifts COMPLETED by BOTH teammates + Any Additional Reps (Run Counts as 2 reps)
Goal: BOTH Complete 10 Deadlift Round +
NOTES:
For the team version we expect you guys to run ALL out pretty much every time. You will be getting plenty of rest between rounds so don't hold back!
The best way to do this is a 50m out - 50 m back. If you don't have a way to measure jog out 30 seconds and place something as a marker for your turnaround in your warm up.
If you are unable to run for space or weather reasons, you may sub 45 seconds of single or double under, or mountain climbers work too!
Break up the reps early, like at the most 5 reps at a time. The bar should be heavy but not so heavy you are doing singles the whole time. NO SLOPPINESS! The deadlifts combined with the run will really add up with the taxing to the hammier! Take the time to find a good set up and maintain a good position even in the later rounds.
For the deadlifts, you will you start with the bar on the ground. Feet should be under the hips with the weight in the heels. The bar should be close to the body. Knees should be slightly bent, with the chest UP but OVER the bar. Hinge at the hips. Arms are straight.
To lift the bar you will drive the heels into the ground and lift the chest. Pull the bar into the body as you stand to keep it close. Squeeze the butt to stand tall at the top. Arms stay straight the whole time.
DO NOT allow your back to round at any point! If you are unable to keep the chest up - lower the weight!
To lower the bar back down you will hinge at the hip and allow the bar to slide down the leg. Keep the weight in the heels and keep the bar close.
No bouncing the bar at the bottom.