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DESCRIPTION

We are aiming for 1:30-2:00 rounds on average.
This will put us at between 7-10 total rounds.
The Deadlift and Push Press loads are moderate, which means ~1-2 sets every round.
For the first 2-3 rounds, try to hold onto unbroken sets.
The movements come around fast, which is what makes “only” 10 reps feel heavy and harder than expected.

MOVEMENTS

Deadlifts & Double Dumbbell Push Press
Select loads that feel moderate relative to our capacity. This means that we can perform for 20 quality repetitions. 10 repetitions should take between :15-:30.

Calorie Assault Bike
10/7 calories should take between :30-:45 consistently. If it’s taking over a minute, consider reducing calories.

EFFICIENCY TIPS

Aim for :90 rounds across the whole workout.

If you break the deadlifts, be committed to only a :5 rest.

Stand FAST on the Push Press. The faster you “stand”, the lighter the load will feel.

Although we are not “strolling”, use the bike to recover for fast sets on the Deadlifts.

WOD

“#Dead” (AMRAP – Rounds and Reps)

“#DEAD”

AMRAP 15:

10 Deadlifts

10 Double Dumbbell Push Presses

10/7 Calorie Assault Bike

Subs -14/10 Row

RX+-225/155#, 50/35#

RX-185/135#, 35/20#

50-59-135/95#, 20/15#

60+-105/75#, 15/10#

Basics-8 AMRAP, Light Weight

AFTER PARTY

5 Sets

Clean Complex

1 Deadlift

2 Hang Clean Pulls

1 Hang Clean

(Hold :05 at Hang position before Hang Clean)

Clean Complex

1 Deadlift

2 Hang Clean Pulls

1 Hang Clean

(Hold :05 at Hang position before Hang Clean)

Clean Complex

1 Deadlift

2 Hang Clean Pulls

1 Hang Clean

(Hold :05 at Hang position before Hang Clean)

Clean Complex

1 Deadlift

2 Hang Clean Pulls

1 Hang Clean

(Hold :05 at Hang position before Hang Clean)

Clean Complex

1 Deadlift

2 Hang Clean Pulls

1 Hang Clean

(Hold :05 at Hang position before Hang Clean)