Friday Apr 01

Deadlift Day

Warm Up

2 Rounds

200m Run

5 BB RDL

5 BB Front Squats

5 BB Press

 

2 Rounds

10 Scap Pull ups

10 Kip Swings

Strength

Deadlift 

4 x 12 @ 60-70%

Workout

“Helen”

3RFT

400m Run

21 KB Swings 24/16Kg

12 Pull ups

Times to aim for:

  • Beginner: 15-17 min
  • Intermediate: 11-14 min
  • Advance: 9-10 min
  • Elite: <8 min

Beginner Option

3RFT

200m Run

15 KB Swing 16/12Kg

9 Jumping Pull ups

Intermediate Option

3RFT

400m Run

21 KB Swing 16/12Kg

12 Jumping Pull ups/Banded Pull ups

Extras

Split stands banded fly

3 x 12 Reps

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