For time:
30-second L-sit hold
20 deadlifts
30-second L-sit hold
40 bar-facing burpees
30-second L-sit hold
20 deadlifts
30-second L-sit hold
♀ 225-lb barbell
♂ 315-lb barbell
Post time to comments.
Stimulus and Strategy:
Get ready for some hard-hitting hip work today. Between the static holds and dynamic opening and closing, the hips are going to feel the heat. For the L-sit, choose between single-leg, bent-leg, and foot-assisted options — the ideal option allows for consistent 10-second sets. Choose a deadlift load that allows for sets of 5 throughout the workout with brief rest — no more than 15 seconds.
We only visit the bar-facing burpees once, right in the middle of the workout, for a big set of 40. If 10 per minute seems out of reach, find a pace that lets you complete the reps in under 4 minutes — don't get stuck moving too slow here.
Intermediate option:
For time:
30-second L-sit hold, one leg bent
20 deadlifts
30-second L-sit hold, one leg bent
40 bar-facing burpees
30-second L-sit hold, one leg bent
20 deadlifts
30-second L-sit hold, one leg bent
♀ 155-lb barbell
♂ 225-lb barbell
Beginner option:
For time:
30-second plank hold
20 deadlifts
30-second plank hold
20 burpees
30-second plank hold
20 deadlifts
30-second plank hold
♀ 55-lb barbell
♂ 75-lb barbell
Resources:
The L-Sit
The Deadlift
The Bar-Facing Burpee
Plank Hold Variations
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Comments on 260822
99 Comments
Intermediate @1330
DL 65kg
DL 65kg
M/54
15:15
Intermediate
L-sits on rings (they more like K’s than L’s)
11:32
Done Sat 8.22: beginner level with 95# DLs, 5:35
Beginner: 7:40
M 53/77kg/175cm
Intermediate option:
For time: 14:40min.
30-second L-sit hold, one leg bent
20 deadlifts
30-second L-sit hold, one leg bent
40 bar-facing burpees
30-second L-sit hold, one leg bent
20 deadlifts
30-second L-sit hold, one leg bent
♂ 225-lb barbell=102kg
Rx except l-sit not to parallel
As close to RX as I have weights in the garage gym, 310 lbs. L-sit from rings. Got more obtuse than right as the rounds went on.
11:51.
L sit unbroken then two then three rounds to finish. Deadlifts in sets of five. Grabbed my belt for those. Burpees slow and steady in about 3:35.
Beginner
traditional planks
95lb Bar
6:50
19:00
Intermediate+
Rx weight and reps, but holds were with one knee bent… 12:25
Intermediate:
- Subbed 1-min plank for L sits
-225# bar
15:00
Time is hectic these days y'all, but great job on this one everyone! So impressed with so many great times at Rx! I miss my beloved burpees but you are all doing them justice!
Intermediate 13:05
Decaying L-sits 12:50
Decaying L sits made me laugh, mine too!
Intermediate option:
For time: 16.17 min
30-second L-sit hold, one leg bent
20 deadlifts -> 125 kg x 20, in sets of 5
30-second L-sit hold, one leg bent
40 bar-facing burpees
30-second L-sit hold, one leg bent
20 deadlifts -> 125 kg x 5 and 105 kg x 15
30-second L-sit hold, one leg bent
Rx Reps
245# bar
Rx reps
85kg
M 39 RX
33:50
17:35
Yoga blocks for L sit
155 BB
Burpees were the easiest😅
Its a pretty tough workout when burpees are the easiest part!
Beginner; 11:49:65
155
Rx reps
Ladies Rx
15:05
Decided to stick with 225 at the end of warmup out of precaution. Broke L-sits and DLs on purpose. BFBs were the longest pole in the tent as expected.
Well done, LK. That was a tough workout, and 225# is no joke over 40 reps w/ a fatigued core and hips.
Video ---> https://www.youtube.com/watch?v=bJycgeogfgc
16:00 RX
Completed the L-sits unbroken directly on the floor. I pushed for some larger deadlift sets instead of limiting myself to sets of 5, although that resulted in longer breaks.
My legs were already tired when I reached the burpees, and I had to stop a few times to catch my breath. Definitely wasn’t at a 10/10 energy level after a demanding week, but I showed up, pushed the best I could, and completed all 40 deadlifts at 315 lb.
Great workout. Great challenge.
That sounds like a successful workout to me! Nice job, Aaron.
30 burpees
8:30
Intermediate-ish except 235#
Single L-sits
Well done!
Rx’d: 16:06
Hell yeah, bro!
Damn dude. Came back after a few days away, and kicked this one's arse.
RX 13:10
Awesome!
Rx
L-sits from the rings were broken up early. Deadlifts in 3 sets. Burpees took the longest
14:52
Great job!
Plank
DL 185
Bar facing burpee
185-lbs deadlift, 10:56
That's pretty fast, Michael! Nicely done.
8:07
some Rx, mostly 1 bent leg L-sits
205# DL (12/8, 8/7/5 reps)
regular burpees
17:17
63/5’8”/163
I might be paying for this one for a while…
Nice work, Jim. Yeah, abs gon hurt
Well done, Jim!
Impressive.
35M/6’2”/195 lbs
Brutal
Beginner for time 6:37
Rx version/scaled barbell 225lbs
18:38
Scaled: 30-second low planks (forearms)
20 deadlifts x2-155#/40 step over bar to elevated push up-clap OH-7:53
Way to stick with the spirit of the workout! Good burpee scale!
Fast Favo!
Great stuff, Favo!
Seated V hold (for L-Sit)
205# for deadlift
Did 35 burpees before taking a quick break
All holds were unbroken
11:00
Planks instead of L-sit (postpartum core still recovering)
Still…that’s fast!
Beginner option:
For time:7:07
135- lbs
Beginner version (with 14kg/~31lbs kettlebell)
6:11
56M
11:20 (scale to 2 bent knees and 185# DL)
30-second L-sit hold
20 deadlifts
30-second L-sit hold
50 bar-facing burpees
30-second L-sit hold
20 deadlifts
30-second L-sit hold
10:25
*1 foot on ground for L-sit
-85 lb for deadlifts
Every 2’ for 5 rds:
-3 deadlifts (125, 145, 165, 175, & 195 lbs)
11:59 with 275# deadlifts
Wasn’t able to get the deadlift going this morning. Probably the aftermath of 300 weighted walking lunges.Oh well.Did it.
Happy Saturday!!
For time
20 dead lifts @185
40 bar facing burpees
20 dead lifts
:30 second bent knee l sit on rings before, between and at the end.
11:31
Round times
R1 | 00:45 |
R2 | 02:21 | +96 s
R3 | 00:56 | -85 s
R4 | 03:00 | +124 s
R5 | 00:59 | -121 s
R6 | 02:34 | +95 s
R7 | 00:56 | -98 s
Ø 01:38
Great job because bob!
Way to still get it in after all those weighted walking lunges!
12:59(105kg barbell)
30 Sek. Plank
20 Deadlifts @ 25 kg
1 km AirBike
30 Sek. Plank
20 Burpees
1 km AirBike
30 Sek. Plank
20 Deadlifts @ 25 kg
30 Sek. Plank
~14:00
90# DBS (180tw)
Burpees facing towel
Intermediate
18:00
90 GHD Sit Ups Wednesday
63 Toes to Bar yesterday
And L sits today
Ouch
Agree
:30 sl hold, 20 #115 front squat (dl day before),40 normal burpee
**scaled to 185lbs on deadlifts
Holy Hips Batman
RX 21:10
9:35
High Knees statt L sit
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WoD revision:
Accumulate 2:00 Hanging L-Sits: 10:00
40 Dead Lifts, 175#, body weight: 15:00
40 Burpees: 7:00
Rest as needed to control HR and fatigue.
Smart approach, thanks for sharing it.