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“Buttercup” (5 Rounds for weight)


On the 3:00 x 5 Rounds:

12 Renegade Rows Video

25 AbMat Sit-ups

5 Deadlifts

* Score is WEIGHT of Deadlift


RX -35/20#

50-59 -20/15#

60+ -15/10#

Basics-10-8#, 10 Sit Ups, 5 DL w/ PVC/BB

Score is time not weight

* Today’s workout combines strength, skill, and conditioning into an interval style format

* A new round begin every 3 minutes [0-3-6-9-12]

* After completing the 3 stations, you’ll rest with whatever time remains in the window

* Your score for each round is the weight lifted on the deadlifts

* The goal is to build to a heavy set of 5 over the 5 rounds

* There is no time score, but we want these rounds taking no longer than 2:15 to complete (45 second average per station)

* This will ensure the right stimulus and give you at least 45 seconds to change out your barbell weight


* We’ll build in weight with each round

* A good place to start will likely be around 65-70% of your 1RM Deadlift

* We’ll have some time after teaching points to build up and feel out a proper opening weight

* All 5 reps are designed to be completed unbroken


* Choose a weight that will let you complete this station unbroken or stopping only once.