Tag Archives: Deadlift

Run then KB DL, L-Sits and Marches

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Warm up

  • Run 4k

Then 3 rounds

  • 10 x Kickstand Deadlift @ 32kg
  • Rest 30 seconds
  • 15 second L-Sit
  • Rest 2 minutes

Then using a single Ketttlebell

  • 50 x Suitcase Hold Marches @ 32kg (total 25 steps per leg) with KB in left hand
  • Rest 1 minute
  • 50 x Suitcase Hold Marches with KB in right hand

Results: 4k in 25:23 (actually recovering from foot issue so this was my first run in a month).

DLs and Pike Lifts then DLs, Bent Rows and K2B

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Every 2 minutes for 12 minutes

  • 3 x Deadlift @ 120kg/265lbs
  • 10 x Pike Lift over Kettlebell (over and back = 1 rep)

Then AMRAP in 12 minutes

  • 16 x RDL plus Bent Rows @ 95lbs/43kg
  • 8 x Knees to Elbow
  • 8 x TRX Tricep Press

Results: Metcon 3 rounds plus 20 reps.

Deadlifts and Situps then KBS and Front Squats

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EMOM for 10 minutes

  • 3 x Deadlift @ 115kg/255lbs
  • 10 x Abmat Situps

Then 2 rounds

  • 10 x Kettlebell Swings @ 24kg
  • 3 x Front Squat @ 75kg/165lbs
  • 15 x Kettlebell Swings
  • 3 x Front Squat
  • 25 x Kettlebell Swings
  • 3 x Front Squats
  • 50 x Kettlebell Swings
  • 3 x Front Squats
  • Rest 2 minutes

Results: Metcon 19:21.

Deadlifts and HSPU then TRX Core Work

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3 rounds of

  • 7 x Heavy Deadlift
  • Rest 20 seconds
  • 5 x Handstand Pushups
  • Rest 2 minutes

3 rounds

  • 20 x Touch and Go Deadlifts @ 70kg
  • 10 x Deadstop Kettlebell Swings @ 32kg
  • Max Unbroken Strict Dumbbell Press @ 16kg per hand
  • Rest 2 minutes

Then 3 rounds of

  • 10 x TRX Knee Tuck Plus TRX Pike Press
  • 10 x TRX Forearm Saws
  • 30 second TRX Side Plank Left
  • 30 second TRX Side Plank Right

Results: Used 255lbs/115kg for the Deadlift again (last time did 7 rounds of 3 at this weight). Metcon 13-12-13 Presses.