Workout of the Day

Workout of the Day


Every 5min x 5 Rounds: Record all five times in notes section, with our slowest being our score for the day.
Metcon (Time)
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Row
3 Giant Sets, not for score:
10 Single Legged Dumbbell Deadlifts (each side)
10 Dumbbell Strict Press
21 Weighted Hip Extensions
Rest 2:00 between rounds.

On the single legged dumbbell deadlifts, we are holding two dumbbells. Allow the free leg to rise behind us as we descend into the negative, and move slowly with precision. Balance is an variable here. The dumbbells do not need to touch the ground, and for most athletes, they shouldn’t in order to maintain sound positioning with our back. Complete all 10 repetitions on one side, and then switch.

Lastly, on the hip extensions, hold a plate across the chest, with loads varying from 15# to 45# for stronger athletes. These are not intended to be exceedingly heavy, but rather more of a "repetition weight". Challenging, but never close to failure or even loss of form.

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