Thursday 04-29-2021 Workout Of the Day
A. E2:30 x 6 sets
5 deadlifts
5 strict pullups
5 strict ring dips
B. 2:30 work/2:30 rest x 4
5 deadlifts @155/225#
10 lateral bar burpees
15 box jumps @20/24″
then max cals in time left
Workout Notes/Intentions: Part A is a mixed strength piece. Build to a challenging set of 5 touch and go deadlifts. The strict pull-ups and dips can be weighted if an added challenge is needed. You should get about a minute of rest each round.
Part B is 1:1 work to rest ratio, so we want to keep the intensity high. You buy-in with 5 deadlifts, 10 burpees over the bar and 15 box jumps, and then you will hop on a machine and max out cals for whatever time remains in the 2:30 window. It will likely be about a minute or so. You get lots of recovery time, so ensure you are going hard on the machines. Record your cals for each of the 4 rounds. Try to be consistent and increase cals slightly. Last round best round!
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