Warm-up: 1-Mile Run

6 rounds for time of:

• 14/18-calorie row
• 30-foot sandbag carry  ♀ 100 lb ♂ 150 lb
  

Scaling: Today’s workout is a medium-duration sprint. The goal is to be under 10 minutes for the best and 12 minutes and under for everyone else. The row should be scaled to take less than a minute in the first 3 rounds, and the sandbag carry should be at a loading that allows you to grab it and go unbroken for all 6 rounds. This is a low-skill workout — put your head down and do the work. Nothing other than your desire to take a break should slow you down. If you do not have a sandbag, 45lb. plates, hold two kettlebells or dumbbells in the front-rack position and walk the same distance. Or carry a workout buddy!

5 rounds for total reps: On a 2-minute clock:

• 20/25-calorie Echo bike
• Max dead-lifts in the remaining time ♀ 205 lb ♂ 275 lb

Rest 4 minutes between rounds.


Scaling: Lifting moderate to heavy loads under duress is a skill, and today’s workout aims to practice just that. This effort is meant to be five sprints with plenty of rest between rounds. Push to finish the calories as quickly as possible, and then work to accumulate as many reps as possible on the dead-lift. Expect the barbell to feel heavier than you want it to after finishing on the bike. This is by design. Athletes should choose a weight that allows them to perform at least 5 reps in each round. All athletes should not let their intensity overshadow the importance of lifting with proper technique. Find a load with which you can maintain proper form, even when you are pushing your intensity.

Coaching cues: Before lifting the bar off the ground, consider your deadlift setup: Your hands should be shoulder width, your feet should be between hip- and shoulder-width with your heels down, your shoulders should be slightly in front of the bar, and your chest should be up with a solid lumbar curve.

For time:

• 10 overhead squats
• 10 box jump-overs
• 10 thrusters
• 10 power cleans
• 10 toes-to-bars
• 10 burpee muscle-ups
• 10 toes-to-bars
• 10 power cleans
• 10 thrusters
• 10 box jump-overs
• 10 overhead squats

♀ 105-lb overhead squat, 20-inch box, 95-lb thruster, 125-lb clean
♂ 155-lb overhead squat, 24-inch box, 135-lb thruster, 205-lb clean


Scaling: For most, this is a moderate-duration pyramid-style chipper. Adjust the loading for each barbell to allow you to finish the 10 reps in 2 sets or less. As for the burpee muscle-ups, choose a variation that allows you to complete all 10 reps in 3 minutes or less (e.g., lower the rings so you can perform a jumping muscle-up, burpee chest-to-ring pull-up, burpee chin-over-ring pull-up, or burpee ring row).