2 rounds for time of:
1,600-meter run
15 deadlifts
♀ 225-lb barbell
♂ 315-lb barbell
Post time to comments.
Stimulus and Strategy:
Today, you'll take on a longer metabolic workout with running and moderate-to-heavy deadlifts. Shoot to complete each run in 10 minutes or less and the deadlifts in 2 minutes or faster each round. Take time in the warm-up to work on deadlift mechanics and positioning. Remember, if you cannot maintain sound technique, you'll need to reduce the weight until you can. This will only get more challenging after each run. Advanced athletes should push the pace on the run, while intermediate and beginner athletes should be more conservative to maintain energy for the deadlifts.
Intermediate option:
2 rounds for time of:
1,600-meter run
15 deadlifts
♀ 155-lb barbell ♂ 225-lb barbell
Beginner option:
2 rounds for time of:
800-meter run
15 deadlifts
♀ 45-lb barbell
♂ 65-lb barbell
Resources:
Running | Pulling and Foot Tapping
The Deadlift
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Comments on 260506
188 Comments
Sub 10:00 Echo Bike & 205# Deadlifts
Scaled:
2k row
225#
20:16
1600m Run
DL@243lb (110kg)
RX 27:16
23:00
M/48
19:41 rx
24:30 RX
24m 38s
* 15 Back Squats @60kg rather than DL
treadmill for runs
24:47
Intermediate: 21.13
begginer option with heavier dead lifts. so spre fron yesterdays session.
800m
100kg (2-3 sets)
19:11 not Rx. I declared this week ankle injury free and did 4800m on the bike instead of the run (1:3 sub which seems closer to the run then the official 400m run=1250m bike sub) and 265lb DL. Bike @65 cadence first round and 62+ slowly building back to 65 in the second round. Times 7:27/7:50. For DL I used the average of the 7 rep weights from last week. 2:01/1:52. Singles in the first round and mostly doubles with a few singles in the second round.
@225
23.14
Intermediate option:
21:05
24:00
275 Lb round 1
295 lb round 2
28:15 intermediate
Rx?
It was either 305# or 325# lol
5k Echo bike
15 deadlifts (143kg)
17:24
Intermediate
29:29
1,600-meter run
15 deadlifts
♂ 225-lb barbell
28:14min
Intermediate 21.51 min
22:41
23:49 @275
155#
23:01
That was fun! Definitely could have pushed a little harder.
155# dl
1600 m row first round, 30 50m shuttle runs second round
24:12
1200m run
15 deadlifts 125#
20:33
2 rounds
• 30 shuttle runs 10m
• 30 burpees
• 30 suitcase front squats 2xDB 20#
• 30 American Kettlebell Swings 25#
--
• 15 Deadlifts 155#
7:36
--
1:48 (6-4-3-2)
8:27
--
2:42 (4-4-2-2-2-1)
16:52
100kg barbell
23:43 RX with 153lb
22:21 rx
49:30
2 rounds of
1600 m slow trot ☺️
15 deadlifts 155#
RX - Time = 24:57
Runs on treadmill
- 6MPH / 1% incline
Round 1
- 1,600 meters = 10:00
- Deadlifts = 5 / 5 / 5
Round 2
- 1,600 meters = 10:00
- Deadlifts = 5 / 4 / 6 singles rest at bottom didn’t let go of bar
20:37 with mods at Paradise lake
2 rounds:
1250m runs (2 hilly laps around CG)
20 DL 180 (all weight I have)
Getting too old to enjoy running, glad the wod forces me to…
28:03 intermediate 65 M
16:38
240lbs
225# DL
1 mi run - 2 mi assault bike
M/50/257
22:43
DL 100 kg
1st mile- 8:26
2nd miles- 8:29
2 sets of 225x15 Deadlifts
Time- 21:36
275#
225 probably would have been a better choice lol
275#
225 probably would have been a better choice lol
34:29.73
185#BB
150# x15
1 Mile
150# x15
I didn’t time it, but I did it. 😬
1000m run
#225
19:45
1600
225
24:20
2 RFT:
1200m Run
15 DL 135#
21:04
225 30 reps
Rx: 23:56
Male rx
2 mile total
30 reps @315#
38:50
24:17 last set of deadlifts suckeddd
Intermediate
2Rounds
1600m row
15 deadlifts #215
22:44
#225
2 miles
Need to run more
225lb
23:28
run as rx'd
DL - 135 up to 6r @ 215 down to 185
33:27
9:50
Scaled:
2 rounds for time
400m run
15 DL (315#)
Knees hurt to much to run 2 miles after those 30” BJ.
75LBS
14:23
20:37
155 lbs barbell
Sub row for run 1600 M
RX* in the garage gym. *my barbell loading maxes at 310 lbs. elusive afternoon workout.
19:45.
goal was to keep it under 20 minutes. Runs in 7:10 and a little over 8. Deadlifts in sets of 5. Slapped a belt on after the first 5 to keep it safe.
like many others, legs didnt want to run today! Still feeling the wall balls from Monday!
175# deadlifts
1200 m run
175# deadlifts
nursing a knee injury.
23:35
Running on the treadmill 1%(slow), DLs in 2 sets
19:59
Underestimated the DLs, thought I'd be able to knock them out unbroken.... Finished up with a few more deadlifts up to 455lbs before almost passing out 🙃
Hope you kept running 1600’s between deadlifts as well! Way to go!
21:08 rx
Did not track mile splits.
Deadlifts (5-5-5)+(5+10)
20:38
245 lb
225 DL x 15
2000m row
225 DL x 15
25 minutes
M/44/175 lbs
I’ve been testing the “Age Group Semifinals” workouts the last three days for my Athletes who are competing!
Workout 1: 8:44
Workout 2: 13:04
Workout 3: 15:45
Workout 4: 6 reps (21 Cleans)
Workout 5: 83 reps
*Completed at the Men’s 35-39 standard, even though I’m sadly ineligible at only 32.
Way to go, Derek!
Great job!
Awesome!
👊
Rx (70kg)
24:16.
Scaled to
1600m Run
8@255, 7@275
1600m Run
15 @ 295.
In my mind I was going to push towards the 315 because I knew that probably wasn't a good idea for my back (and my golf game, which is my main sport) if I tried to RX it. Pretty good overall, should've maybe aimed higher on the first set, but I do in fact, feel fitter.
M/38/6'3 235.
Also, patting my self on the back for running harder than I wanted to the whole time.
20:54
Lots of fast times & big weights! Excellent work, all! To those just starting out, stick with it! Consistency leads to progress!
I'm still heavily modifying while trying to keep similar modalities to the WOD:
4 mile walk, then 2 rounds of 30 lat pulldowns, 30 seated leg extensions, 30 banded semi squats w/ black band untimed
Nice job doing what you can for now, Favo!
💪🏻💪🏻💪🏻
Beginner
13:47
Very fast!
30y, 167cm, 78kg
265
3mi bike @55% 263 cal
205-lbs 22:50
24'21 rx with a tear meniscus
Rx’d: 20:50
Hell yeah, bro!
23:20
275# DL
Assault Runner
Intermediate 19:55
1.6 km runs under 07:30 both
DL 100kg unbroken under 02:00 min both
25:21
Intermediate
21:50
Ugh, those runs were awful. I would like to blame the headwind on the return legs but I can't, I just couldn't sustain a faster pace today. Intentionally broke the DLs each round but those breaks were minimal.
Looks excellent to me!
15:19 Rx
6:56/6:27 mile
8/7 on DL
Goodness gracious---that's fast on the runs and DL's!
Wow! Like Chance said previously, you sure stormed through that one!
20:46
240 pounds
27:00 (1- mile runs, and scaled weight to 275: sets of 5-3-4-3 each round)
18:11 (sub runs for 4,000m C2 bike each run)
Inspiring to see a games athlete doing these workouts! Well done!
Awesome!
Awesome as usual! Makes me think I should have done this on the road bike.
1300m on air runner
70kg deadlift
Walked the 800m
21:22 total time
35 pound deadlift.
Way to go! Keep working each day and you will see results!
Welcome!
Great job!
Welcome! Bravo!
Intermediate, runs on the trueform. 19:53
R1 - 10:03… run took 9:03
R2 - 9:50… run took 9:02
Back wasn’t feeling up to Rx weight today. In the middle of a 13 day work stretch. So went intermediate. Proud of the consistency on the runs. Went unbroken on the deadlifts.
Well done!
Nicely done!
Beginner 15:08.14
1st mile in 7:52 (had to stop for ~15 to discipline kids)
2nd mile in 7:49
17:43 total time
*did WoD after Front Squat & Split Squat strength workout
120 kg 15 deadlift
2 Rounds for time
1600-meter Run
15 Deadlift
225-lb
25’33”
56M
22:23* @ 185#
*skipped R2 DL, tight behind R knee
1600m run both in 6:30
100kg barbell
Excellent!
Beginner option:
2 rounds for time of:
800-meter run
15 deadlifts
155-lb barbell
20:48
1600m
106lbs x 15 deadlifts
1600m
106lbs x 15 deadlifts
Time 24:01
21:40
80kg DL
1600m Run
225x15 deadlifts
DL 100lbs
800 rows
2 times
Go a head good for all!!
DL 100lbs
800 rows
2 times
Go a head good for all!!
Great job!
1 mile Runs: 9:31, 9:16
15 reps:5, 5, 5 125# bar
750 m walk/run
15 deadlifts 185#
At the end of a 3 day fast, low energy.
2 rounds
2000m row
15 deadlifts (225lbs)
1600m rowing
15 x 140lb DB DLs
rx/27:25
Great job!
Scaled
2 rnds
800m jog
15 DL @ 185# (trap bar/handles down)
16:24
m/56/180
runs were appropriate scale for my knee
DL's maybe could have went 195# but still a good dose of fitness for me.
Have a good day to my virtual box mates!
Nice! The ol’ trap bar! Those are cool
Nice job, Mike!
18:56
Fast! Good job!
Well in, Luis!
185# barbell
19:38
Run on air runner then treadmill
M 53/78kg/175cm
Intermediate option: 20:42min.
2 rounds for time of:
1,600-meter run
15 deadlifts
♂ 225-lb barbell=102kg
2R
1.6
15
264lb
Intermediate option:
2 rounds for time of:
1,600-meter run
15 deadlifts
♀ 155-lb barbell ♂ 225-lb barbell
Time: 26:18