7 sets:
Accumulate a 30-second L-sit hold
3 heavy deadlifts
Rest 2 minutes between sets.
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Stimulus and Strategy:
Today’s workout is not your typical strength day. We have gymnastics strength and weightlifting strength in the same effort. The goal is to complete the L-sit hold in as few sets as possible, then lift a heavy set of 3 deadlifts. Use an option for your L-sit hold that allows you to complete 30 seconds in 3 sets or less. For the equipment used for the L-sit holds, use anything at your disposal — parallettes, boxes, heavy dumbbells, rings, or even the floor. Aim to stay consistent with your L-sit hold and increase the loading of your deadlift as you are able. Keep in mind that heavy is relative and some days are better than others. Stay within your capacity and listen to your body.
Scaling:
Reduce the loading of the barbell. Reduce the duration of the L-sit hold to no less than 20 seconds.
To reduce the complexity of the L-sit hold, shorten the levers (legs). Consider bending one leg and keeping the other straight, bending both legs, or simply holding knees above your hips in a tuck position.
In case of an injury or limitation, consider holding a plank or hollow hold for the L-sit holds. For the deadlifts, consider lifting from blocks, sumo deadlifts, or unloaded good mornings. Remember, we are looking for pain-free range of motion.
Intermediate option:
7 sets:
Accumulate a 20-second L-sit hold, one leg straight
3 heavy deadlifts
Rest 2 minutes between sets.
Beginner option:
7 sets:
Accumulate a 20-second tuck hold
3 deadlifts
Rest 2 minutes between sets.
Coaching cues:
In the deadlift, use your breath to help control the stability of your midline. Before lifting the barbell off the ground, take a deep breath and hold it. After you move through the sticking point, let that breath out. Inhale again as you descend into the next rep.
Resources:
The L-Sit
The Deadlift
L-Sit Scaling
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Comments on 250322
83 Comments
L sit knees bent
70/70/60/65/65/60/60 (1)
kg:
160/160/140/150/150/140/140(1)
355/355/365/365/375/375/385 knee tuck hold instead of l sit
L-sits on parallettes
175-185-195-205-215-225-235, 17:46 total time
All sets unbroken, though later round sits only vaguely resembled an "L". With the "any option" rule I counted legs out front, knees straight, toes pointed, heels off the ground.
M56/150
L-sits from habg, arms flexed .10/.10 worl/rest x 3 each.
Deadlifts 225---255 adding 5# each set.
Then 4 RFT of; 400m run, 40 squats w/5#
14:21
M/39/6’/175#
275/285/295/305/315
Each L-sit in three sets
Deo gratias
Scaled to bent knees
110-120-130-140-140-140-140
All in kg
M 34 183 83kg
110-120-130-140-150-160-170kgx1 (failed the 2nd)
L-sit on boxes with bent knees
315, 320, 325, 330, 330, 330, 330
Rx’d
M/40
Rx: 315-325-335-345-355-365-375
Completed 3/23 at the Y. Used parallel bars for L sits.
315-335-355-365-365(F)-315-315-315
no grip on the 365, had to regrip the last rep and the next time didn’t feel great after the first rep so dropped to 315 to finish the workout. Lower back not feeling it. L sits unbroken, 2 sets and a couple rounds that needed a third set. Humbling little move there. About 3 minutes every round.
Intermediate
115, 125, 135, 145, 145, 155 #
L sit
Deadlift 100 kg
Rx: DL @ 355lbs.- time: 13:00 (no two min break more like a 30sec to 1min break)
Rx 305-315-325-335-345-355-365lbs.
*All L-sits in 3 sets of 10 seconds.
*L-sits on Rogue Parallettes keeping feet above a Wall-ball.
Playing golf today and anything isometric before golf isn’t great. So I warmed up with some snatch balances, worked up to heavy at of deads, and did some knee rehab stuff (had ACL reconstruction last year). Gonna stuff this workout in the back pocket because I love it, just not what I need today.
Intermediate scaled/ modified version
20-sec rings L-sit holds w/ bent knees
94kg DLs × 5/6/7/8/9/10/15 reps
30 second ring L-sit broken up in 10 second sections.
7 rounds of 3 DL @ 345#
L-sit hold com séries de 10 segundos
Cargas: 255-255-255-265-265-265-265lb
Great!
Slow step up to last three sets of #280.
L-Sit w/ legs at 90 degrees
Great work!
235-245-255-265-275-285-295#
L-sits on rings. First set unbroken, the rest were mostly 20-10. Haven’t done a triple at 295 in a long time. Ever since herniating a disc in 2021 I have been very wary of going really heavy (for me). It was nice to get there while have the core, hip flexors, and quads fatigued by the L-sits.
Very nice work, Lincoln
That's fantastic re: the DLs! L-sits on the rings is hard work too! Nicely done.
Rx’d: 275-320-350-380-380-350-350
L sit on rings, first 3 unbroken, last 4 broken 20s/10s.
Couldn’t maintain the heaviest weight, “listened to my body” and backed off a bit.
Hell yeah, bro! Way to listen to the body.
Awesome job! Plus L sits on rings too! Crushed it while not pushing it!
185/225/235/245/245/275/285
Solid!
At home:
L-sits unbroken on parallel bars
double kettlebell sumo deadlifts:
(2) 16kg x1 set
(2) 20kg x1 set
(2) 24kg x5 sets
Beginner: tuck holds on 2 patio chairs
DL 135-145-155-165-175-185-205
1k run wu 5:35
7rds: 10:21
:30 Acc Hollow Hold
10 Slow Unloaded Good Morning(knees on bench)
*1 week till I get to start putting some weight on foot..feels good just to move
Rx-ish:
Raised knees holds for 25 seconds, into L-sits for last 5 seconds.
335# for all 7 sets
2 minute rest
Finished at 18:52
At my girlfriend's.
108 Kg, no more weight available.
Kept L-sit unbroken, after the first one, they were more like a decaying L-sit. Over two chairs with parallettes.
1 round every 3 minutes.
#275 across all sets
Intermediate option:
7 sets:
Accumulate a 20-second L-sit hold, one leg straight
3 heavy deadlifts
Rest 2 minutes between sets.
Knees tucked on “L” sits
225
275
295
295
295
295
300
Nice!
RX, 140;130;130;130;132;134;140kg
7 rds 30 sec bent knee Lsit
40lb db sumo deadlift, squat
1 min rest between
Dang. Y'all up here pulling twice my body weight plus! Really impressive, great job, everyone!
L-sit holds: off boxes; mix of bent & straight leg-2 unbroken/ rest 20-10
DL: 95, 125, 135, 155, 160, 165, 170
Not a lot, but 20 more than my 1 rep last time. So I'll take it, until I can catch up with the big kids! Goals!😉
Good work getting them goals. You’re already one of the big kids, for sure
Nicely done! Keep pushing “big guy”.
30 sec Lsit
3 Deadlift
65/70/80/90/100/110/115kg
Heavy! Well done!
405,405,435,435,435,435,435
L-sits from the hammer grip pull up bars
Son(17)
315,315,335,335,335,345,345
same L-sits
at the gym 🤫
Wow! Great job, both!
Not quite 2x bodyweight for either of us. Forgot to add that his L-sits were a combination of one or both legs being bent
Excellent, both
You two are beasts!
Beginner option:
7 sets:
Accumulate a 20-second tuck hold
3 deadlifts
Rest 2 minutes between sets.
135-145-165-180-190-210-220
Nice job, solid weight moving there!
Awesome!
275-275-275-295-295-295-295
Great work!
1 leg L-Sit :20 hold hanging / 305# DL
Nice!
255-275-305-305-305-315-325
Excellent!
Great work, JE
Well done!
M- 53/ 5'7 / 225
Intermediate athlete/scale :30 L-sit hold (one leg straight) Heavy deadlift 3 reps. 7 sets. 245/265/275/285/295/305/315
Very well done, Dave!
Nice job , Dave
Good work, Dave!
Every 2 minutes for 14 minutes:
-:30 second L-sit
-3 deadlifts (125, 145, 155, 175, 185, 195 for last 2 rds)
Great job, I like the emom incorporation!!!!
Nice work!
30-second L-sit hold
3 heavy deadlifts
(315/335/355/375/395/415/425)
L-sits on dumbbells. All L-sits unbroken. Heaviest deadlift triple in years.
Wow! Awesome weights👍🏼👊🏼
Crazy!
Congrats! That's awesome!
Awesome!
M50/77/179
7x100kg
20 sec Lsit progression
Nice work 👍🏼
225 245 265 285 305 315 335
Great job 👍🏼
Well done!