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Deadlift (10 min to establish set of 3)


“Belt Buckle” (Time)

“Belt Buckle”

For Time:

1,000 Meter Row

30 Deadlifts

50 Lateral Barbell Burpees

17 min Time Cap


800m Run or 50/35 Calorie Bike


RX -155/105#

50-59 -105/75#

60+ -75/55#, Just burpees

Basics-500m Row, 15 DL, 25 Burpees, PVC/BB

* This two-part workout will center around the deadlift, as it appears in both the strength and conditioning pieces

* We’ll start by building to a heavy set of 3 for the day before transitioning to our short chipper workout

* We won’t have a ton of time for the strength piece – just about 10 minutes

* Look to build to something that is heavier than you’re using within the workout today without “maxing out”

* Belt Buckle is designed to take between 10-15 minutes to complete


* Choose a moderate weight that you can complete for 21+ reps unbroken when fresh

* Within the workout, we’re looking for at least sets of 5 at a time


* You can jump-up or step-up off the floor

* Jump with two feet over the bar from “RX”

* There is no need to stand to full extension on the jump over


Rowing Endurance (Time)

700 Meters Moderate, 300 Meters Fast

500 Meters Moderate, 500 Meters Fast

300 Meters Moderate, 700 Meters Fast

Straight Through With No Rest