Try this work out - let me know your times:
3 Rounds - 21 / 15 /9 :
Deadlift (185 lbs) - scale down if necessary.
Burpees
Suicide Run of 5/10/15/20/15
Round One -
21 Deadlifts (whatever weight you use) -- heavy lifts, probably can't do all 21 at a time. I did three sets of 7 myself. Then switch to Burpees - these sucked, all 21. Then the Suicide Run -- reminds me of football practice - it sucked even more.
Round Two-
15 Deadlifts - pretty tired at this point, did three quick sets of 5. Then onto 15 Burpees - which sucked again. Suicide Run - this second one nearly killed me.
Round Three -
9 Deadlifts - three rounds of three, not much left in the gas tank. 9 Burpees in a row - that put me on empty. Last Suicide Run was basically a jog.
Time: 13:35 --- and I was pretty darn happy at that.
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Suicide Run for those that don't know - go to a football field, or set one up yourself. Start at the goal line - run 5 yards and back to the start, then run out to the 10 yard line and back to the start, to the 15 and back, to the 20 and back, and finally out to the 25 yard line and back to the start. A lot of back and forth, quick turn arounds, and trying to sprint it is tough. Great Aerobic part of a workout.
ReplyDeleteDeadlift - I was scaled down at 185 myself. The "RX" was 225 lbs for men, 135 for women. Everyone is probably going to have to scale it down. No biggie -- do what you can.
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