Deadlifts

For Time

• 2024m Rower
• 2024m Air Runner or 5110m C2 Bike
• 2024m (1.3 miles) Assault Bike
• 2024m Ski Erg

Every 2.5 minutes 3 deadlifts at 225/155)

15 min Warm-Up / Set-up

10 min Alt EMOM

• Odd Min: 5 Squat Cleans. (60% of Max)
• Even Min: 15 Wall Balls (20/14)

5 Min Rest

10 min Alt EMOM

• Odd Min: 5 deadlifts (50% of Max)
• Even Min: 15 Wall Balls (20/14)

10min Warm-Up / Set-up

30 Rounds for Time (25 min Cap)

• 1 Deadlift (225/155)
• 3 KB Thrusters (35s/25s)
• 5 Push Ups

Warm-Up – 15 Minutes

3/4 Regional Linda

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

• Deadlift. (225/165)
• Bench Press (145/100)
• Squat Clean (105 / 75)

8 Minute Warm-up

7 Rounds (U go, I go) – (12min Cap)

• 3 Deadlifts (135/85)
• 3 Hang Power Cleans
• 3 Front Squats
• 1 minute of rest after both partners go

5-minute Transition (starts after all groups are done)

10 Rounds For Time (Partner – Waterfall – 20min Cap)

• Row (250m/200m) or Ski -Erg
• 10 Med-Ball Squat Cleans (20/14)

10 Min Warm Up

21, 15, 9 For Time

• Deadlifts (225/155)
• KB/DB Z-Press (40’s/25’s)

Partner – Alt E90S Until You Reach 5000m on Rower

• Partner 1
  • Max Row
• Partner 2
  • 9 Deadlift (115/75)
  • 6 Hang Cleans
  • 3 Push Press
  • rest
• Switch at the end of 90 seconds.

Deadlift (15 min Cap)

• 2 x 5 (135/ 95)
• 1 x 5 (185/ 125)
• 1 x 3 (225/ 155)
• 1 x 2 (275 / 185)
• 1 x 5 (315 / 215)

Coordinated Chaos
Partners Chipper (30min Cap)

• 100 – Kettle Bell Swings (53/35)
• 90 – Wall Balls (20/14)
• 80 – Box Step-ups. (24/20)
• 70 – Med Ball Over Shoulders (80/50)
• 60 – Weighted KB Lunges. (70/50)
• 50 – Pull-Ups
• 40 – Toes-to-Bar
• 30 – Ring Dips
• 20 – Deadlifts (315lb/215lb)
• 10 – Wall Walks

Teams do not have to stay in order but must complete all reps of a movement before moving on.
Only 1 partner can be working
Try to create Male – Female Teams

Resources and Guides

• A Warm-Up for All Workouts
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Deadlift Workout (20min cap)

• 2 x 5 (135/ 95)
• 1 x 5 (185/ 125)
• 1 x 3 (225/ 155)
• 1 x 2 (275 / 185)
• 1 x 5 (315 / 215)

For Time (25 min cap)

• 3 Rounds For Time
  • 30/24 Cal Row
  • 30 Push Ups
• 3:00min Rest
• 3 Rounds for Time
  • 30/24 Cal Assault Bike
  • 30 Sit-ups

Every 4 minutes for 4 rounds

• 15 Toes-to-Bar
• 10 Push-ups
• 5 power cleans (135 / 95)

Every 4 minutes for 3 rounds

• 500m row
• 50m Ball Carry