Tag Archives: Deadlift

Deadlifts and Rows then KBS and Thrusters

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Every 2 minutes for 20 minutes

  • Even minute – 10 x Stagered Stance Deadlift plus Bent Row Left Leg forward @ 2 x 14kg Kettlebells
  • Odd minute – 10 x Stagered Stance Deadlift plus Bent Row Right Leg forward @ 2 x 14kg Kettlebells

EMOM for 15 minutes

  • 4 x Double Kettlebell Swings @ 14kg
  • 4 x Alternating Dual Kettlebell Thrusters (2 per arm) @ 14kg

Then 3 rounds of

  • 10 x Knees to Waist from Parallel Bars (touched heels to ground each rep)

Results: Not a bad light workout, need to get heavier Kettlebells… 16kg would have been better.

Deadlifts, DB S2OH and Bike

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For time

  • 20 x Deadlift @ 60% of 1RM
  • 20 x Dumbbell Shoulder to Overhead @ 16kg
  • 2000m Stationairy Bike
  • 15 x Deadlift @ 70%
  • 15 x Dumbbell Shoulder to Overhead
  • 1500m Stationairy Bike
  • 10 x Deadlift @ 80%
  • 10 x Dumbbell Shoulder to Overhead
  • 1000m Stationairy Bike
  • 5 x Deadlift @ 90%
  • 5 x Dumbbell Shoulder to Overhead
  • 500m Stationairy Bike

Results: Used 180-210-240-270lbs for the Deadlifts. 23:52.

Bench Presses then Deadlifts, Pushups and Box Jumps

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4 rounds

  • 4 x Bench Press @ 80-85% 1RM

Then 2 rounds of

  • 15 x Incline Dumbbell Bench Press @ 20kg per hand

Then AMRAP in 10 minutes

  • 3 x Deadlift @ 225lbs
  • 5 x Hand Release Pushups
  • 7 x High Box Jumps @ 30in / 75cm

Results: Was planning on going heavier with the Bench Press but it just wasn’t there so dropped back in weight… used 170lbs (used 175lbs last time). Metcon 7 rounds plus 3 reps.