Warm-Up
1 Round:
400m Row
400m Run
+
3 Rounds:
15 Dumbbell Deadlifts
15 Dumbbell Push Press
15 Sit-Ups
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
400m Row
400m Run
30 Deadlifts, 185#/135#
30 Hand Release Push-Ups
30 Pull-Ups
400m Row
400m Run
20 Deadlifts, 185#/135#
20 Hand Release Push-Ups
20 Pull-Ups
400m Row
400m Run
10 Deadlifts, 185#/135#
10 Hand Release Push-Ups
10 Pull-Ups
Variation B:
For Time:
800m Run
40 Down-Ups
40 Hand Release Push-Ups
40 Sit-Ups
600m Run
30 Down-Ups
30 Hand Release Push-Ups
30 Sit-Ups
400m Run
20 Down-Ups
20 Hand Release Push-Ups
20 Sit-Ups
200m Run
10 Down-Ups
10 Hand Release Push-Ups
10 Sit-Ups
Workout Tip
For variation A, make sure deadlifts can be completed in 3 sets or less, scale load as needed.