3 rounds for time of:
25 deadlifts
800-meter run
♀ 155 lb
♂ 225 lb
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Stimulus and Strategy:
Today’s workout is a longer-effort couplet. The deadlift weight should be moderate, but expect it to feel heavy after the first run. Choose a weight that allows you to complete your reps in 2 minutes or less. If you are looking for a challenge, try to complete the deadlifts with a double-overhand grip and without using a hook grip. No matter how good your deadlift is, this variation will deliver a good stimulus.
Scaling:
Reduce the loading of the barbell. Reduce the distance on the run.
To reduce the complexity of the deadlift, consider elevating the barbell and reducing the range of motion. You may also consider a dumbbell deadlift.
In case of injury or limitation, for the deadlift, perform a sumo deadlift with the barbell or a kettlebell. If necessary, perform a good morning to eliminate the loading. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower.
Intermediate option:
3 rounds for time of:
20 deadlifts
800-meter run
♀ 125 lb
♂ 185 lb
Beginner option:
3 rounds for time of:
15 deadlifts
400-meter run
♀ 55 lb
♂ 75 lb
Coaching cues:
As you are deadlifting, imagine someone is trying to pull the bar away from your body. Don’t let them have it. Keep the barbell close to the body, both on the way up and on the way down.
Resources:
The Deadlift
What Is a Deadlift?
Pose Running Drills | Pose Alignment
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