As we were trying to determine the type of workout we should pursue today, there were two things we were sure of:
1. We need to deadlift.
2. We need to sprint.
In short, the Major came up with a delightfully destructive WOD consisting of just that - deadlifts and sprints. Enjoy.
Stamina & Strength (I am including the weights that the Major and I used as a reference for all the hard chargers out there):
- Deadlift x 6 (N: 275, F: 225), Rest 15 seconds, 600m Sprint, Rest 30 seconds
- Deadlift x 5 (N: 285, F: 245), Rest 30 seconds, 400m Sprint, Rest 45 seconds
- Deadlift x 4 (N: 295, F: 265), Rest 45 seconds, 200m Sprint, Rest 60 seconds
- Deadlift x 3 (N: 315, F: 275), Rest 60 seconds, 200m Sprint, Rest 45 seconds
- Deadlift x 4 (N: 295, F: 265), Rest 45 seconds, 400m Sprint, Rest 30 seconds
- Deadlift x 5 (N: 285, F: 245), Rest 30 seconds, 600m Sprint, Rest 15 seconds
- Deadlift x 6 (N: 275, F: 225) - Rounds complete.
Your overall time should include your resting periods. Post results / feedback. Have a good'un.
SSgt North - 21:03
ReplyDeleteMaj Flurry - 21:52
Where did you do this workout to know how far you were running? I'm doing this for squad PT tomorrow and am likely to count one run around the two basketball courts at J.O. North as 100m.
ReplyDeleteWe set it up in remembrance park - we ran the sprints around the arena next to Converse.
ReplyDeleteMIDN Podobnik- 19:36(185/190/195/200/195,190,185)
ReplyDeleteMIDN Grossi- 23:12 (275/285/295/305/295/285/275)
MIDN Carpenter-17:19 (225/245/265/285/265/245/225)
ReplyDeleteMIDN Blair-18:29
(185/205/225/245/225/205/185)
MIDN Deavenport-18:34 (225/245/265/285/265/245/225)
21:55. Used F weight, sub 700, 500, 300m row
ReplyDelete23:54 F weight, sub row for distances
ReplyDelete