3 rounds for time of:
25 deadlifts
800-meter run
♀ 155 lb
♂ 225 lb
Compare to 230618.
Post time to comments.
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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Comments on 251122
131 Comments
Round 2 and 3 90 kg 25 rep
20:34 rx
13:40 Rx
HR immediately after: 140bpm
3 rounds for time of:
25 deadlifts
800-meter run
♀ 125 lb
19:05
2354, had a treadmill issue that cost me over 2 min. Compared to 2054
CrossFit AFK
16:35 - Rx
21:40
Intermediate, #185 DL, 28:19 total time.
3x25 @102,5 KG
3x 1000 Meter Row
M/44/6’3”/204
3x
2 k bikeerg
25 DL 80kg
25 BP 60kg
25:10
65#
800 m
17:55 - scaled to only two rds of 185# DL x 20 and 2.5km bike
M/59/5’9”/213
Correction 155# DL
115#
800m assault runner
Did bike erg 2500m for 3 rounds
Did a over hand grip… though could have pushed heavy on Deadlift
Total time: 25 minutes
Ist round 7 mins 28 seconds
2nd round approx 8 mins
3rd round approx 9 mins
Intermediate
26:39
As rx'd, 19:45.
Smoked me. Deads 15-10 / 12-9-4 / 10-5-5. Runs were slowish, 4:00-4:15, just trying not to die.
52m/5'10"/185
155 lbs DL X 20 rps
4 minutes shadow boxing/ heavybag
X 3 rounds
26:50
185lbs Double Overhand Grip
800m run
(23:12)
55kg
Rx’d: 16:25
DL Set 1 unbroken, set 2 17/8, set 3 13/8/4
230618: 18:20
My man, that is badass!
Thats quick!
DL 225-Row 800m
19:33
M/53
17:27
20x185#
1000m row
Rxd at the Y. Unfortunately the treadmill was about 30s from the DL station.
19:21.
last run killed me, had to break twice which ate about a minute. Otherwise 15-10 on the DLs until the last round, 10-5-5-5. Runs started great just started sucking wind at the end! Wooof!
2023-19:26 rxd in the garage gym.
Intermediate option / 18’23
Rxd 31:45
3 Rounds for time: 18:20
- 20 deadlift 45kg
- 800 meter run
Deadlifts (25x): DB 2x30 kg
M/39/6’/175#
19:25 Rx
6:27/12:57/19:25
Deadlifts: 5’s/10+10+5/5’s
230618: 20:07 Rx
Deo gratias
M44
Intermediate plus:
3 rounds for time of: 22 min
25 deadlifts @ 85 kg / 187 lbs
800-meter run, about 4 min 30s per run
21:10 with 135# dls and 800m row instead of runs
Half mile run to warm up. ABC skips, rolled hammies then into Front squat warm up with bar. Front squat working sets 4x8 @ 165lbs.
Intermediate Rx subbing 2,500m Echo bike for 800m run. Splits for the bike were:
4:52
5:23
5:08
Total time of 21:46.97
Could potentially scale up the deadlift weight next time. Cardio on the echo bike was significantly harder portion to attack.
5 rnds
145lbs
Echo bike
Not in the mood at all but still did it.
M38/F36
3 Rounds
-20 DL 155#/115#
-800m
23:46/22:03
Full video here: https://youtu.be/N8uxqEgB6Qc
20 x Deadlift 40 kg
800 m row
2.5km bike erg subbed for run ❄️❄️❄️
M/37/210/6’2”
19:01 Rx
Runs were Rx+ (pushing baby stroller, haha)
Now i feel like a horrible father, thanks Spencer!
M 53/77kg/175 cm
3 rounds for time of: 21:56min.
25 deadlifts
800-meter run
Treadmill incline 1,5°
♂ 185 lb= scalled (84kg)
Subbed 20kg sandbag. 800m run.
14:05
25 reps @ 80kg
High rep deadlift always kills me
800m row
23 mins
225, at 25 reps, than 205, at 25 reps,
Than 185, at 25 reps.
Last one ☝️
Treadmill, total time: about 38 mins…
M 55/210/6’
Scaled weight to #165.
20:44.
31:28:51 mins.
225lb 10,10,5
30burpees instead
225lb 10,10,5
20burpees
225lbs 9,9,7
20burpees
251122
Rx+
17:25
Tried the two-hand over grip for some extra spice but had a hard time keeping the heart rate up today, crashed a couple times. Treadmill @ 1°
230618
Rx
16:47
Treadmill @ 1°
❤️🔥❤️🔥
Modified (CNS fried)
- 50 air squats
- 800 meter run
14:48
17:39 rx
17:58
15 reps, 135lb, last set 10/5
400m run, last two rounds run/walk
Rx 14:35
*Double Overhand No Hook Grip.
*Sets of 5 for all Deadlifts.
**Thanks for adding the Grip Challenge! It is fun to switch things up sometimes!
❤️🔥❤️🔥
17:29 with mods Paradise Lake
Runs were 720m lap around CG, got hard coming back uphill…
25 DL at 135, all the weight I have
M52/5'11/222#
Intermediate
Subbed 1K row
19:46
Beginner with 175lb.x 25 DL
14:50
Rx scaled modified
1000m row
25 Reps 185lbs
24:36
Rx 18:45
Great work, Chance!
3 rounds
135# dl 20 reps
800meter run
23:54
600m run
14:03
Scaled to ladies Rx (155#)
18:01
Fairly sore, but mostly the back was too tight to risk going heavier today. Besides, that’s the heaviest I have lifted since straining my back last month so I will take it as a win.
Favo, true to form, HQ rewarded those who color outside the box - today was not arm-centric.
Definitely a win! Well done!
I did think of you when I saw this & thought I jinxed you with that arm-centric comment!
23:00.77
rX/modified; don’t have a bar had to use KBs and adjust reps, ran on road so measurement is slightly over 800m per round
3 rounds for time:
Scaled to
3 rnds
20 DL w/135# trap bar
800 m run
21:02
m/55/180
after boxing class.
Knew I was running slow, but not this slow:)
You still got it in, Mike. Nice work, especially after boxing class.
40 Cals Air Bike
15:22
Rx, runs on the assault runner
16:58
Very well done!
155lbs deadlifts
19:31
tiempos de ronda
R1 | 06:28 |
R2 | 06:53 | +25 s
R3 | 06:50 | -3 s
Ø 06:43
Tiempo restante: 00:01 = 20:12
3 rounds for time of:
25 deadlifts
800-meter run
♂ 145 lb
15 Deadlifts #75
400 m run
10:08
39 M / 190lbs / 70”
RX
21:51
(800m runs were performed on the AirRunner)
Intermediate today after my recovery from a stomach virus 🦠
24:23
Awesome!
3 rounds for time of:
15 deadlifts
400-meter run
50 lb Kettlebells
Total Time: 11 minutes 43 seconds
56M
22:45
Women’s Rx
4 rounds for time of:
DT 12,9,6 @135
800m run
25:56 💀
3RFT-25 DLs @125#-800m rows
19:14
As a person who favors mixed grip, that double overhand grip throughout was definitely a challenge for me. Shows in my time! Kept needing to "re-grip". Good reminder to switch it up & step out of the old comfort zone.
Good work, especially switching it up with the double overhand grip! HQ was watching yesterday - my legs are toast.
Beginner option:
3 rounds for time of:
15 deadlifts
400-meter run
115 lbs
14:21
-25 DB deadlifts (30 lb DB’s)
-30 cals assault bike
10:14
Lower back is tight from the back extensions earlier this week; so lightened the load and impact by lowering weight and swapping in assault bike for run
Good call on the subs & still getting great work in!
RX：14.30
Wow, that’s flying!
M37 183cm 97kg
-1 ❄️
22'49 rx
Bravo getting that run in sub zero temps & snow! That'll keep you moving fast! Nice work!
Great job!
23:00
15:40
Great time, Luis!
Awesome stuff!
Intermediate: 17:12. Should have done Rx.
Do it again! J/K, next time. Int. is still solid work & good time!
18:24