Tag Archives: Deadlift

Core Work then Man Makers, Deadlifts and T2B

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3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of

  • Side Plank Left with Crunch (elbow to knee)
  • Side Plank Right with Crunch
  • Alternating Single Leg V-Ups

Then AMRAP in 21 minutes

  • 3 x Strict Toes to Bar
  • 6 x Man Makers @ 14kg
  • 9 x Deadlifts @ 205lbs

Results: Metcon 5 rounds plus 12 reps.

Deadlifts then Kettlebell Swings, Power Cleans and Burpee Pullups

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5 rounds of

  • 6 x Deficit Deadlifts @ 70-75% of 1RM

Then inspired by Street Parking’s Circe Vault WOD…

5 rounds for time (including rest)

  • 12 x Kettlebell Swings @ 32kg
  • 9 x Power Cleans @ 95lbs
  • 6 x Burpee Pullups
  • Rest 30 seconds

Results: Used 100kg for the Deadllifts. Metcon 14:04.

Split Squats and Hip Thrusts then Row, KBS and Deadlifts

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5 rounds of and work up to a heavy

  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Right
  • Rest 30 seconds
  • 5 x Rear Foot Elevated Split Squats with Bar in Front Rack Left
  • Rest 2 minutes

Then 3 rounds, rest 2 minute between round

  • 20 x Weighted Hip Thrusts @ 95lbs

Then, for time, complete both parts

Part 1 –

  • Row 1k

Part 2 – 5 rounds of

  • 20 x Kettlbell Swings @ 24kg
  • 3 x Deadlifts @ 185lbs

Results: Split Squats 65-75-85-105-115lbs. Metcon 11:31.

Deadlifts, T2B and Thrusters plus an Upper Body Complex

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Every 2 minutes for 10 minutes work up to a heavy

  • 5 x Deadlift

Then, based on the “KingShark” WOD from Atomic CF, 5 rounds for time

  • 20-16-12-8-4 x Double Dumbbell Deadlifts @ 16kg
  • 15-12-9-6-3 x Toes to Bar
  • 10-8-6-4-2 x Double Dumbbell Thrusters @ 16kg

Then based on a HeatherBlackfit WOD on Instagram… 3 rounds of the following complex (try to complete all without putting the dumbbells down)

  • 15 x Seated Dumbbell Upright Rows/High Pulls
  • 15 x Seated Dumbbell Hammer Curls
  • 12 x Seated Dumbbell Strict Press

Results: Daedlift 185-205-215-225-235lbs. Metcon 8:20. DB complex @ 8kg.

Deadlifts then Incredible Hulk WOD

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7 rounds Deadlift with the following rep scheme

  • 5 x @ 60%
  • 3 x @ 70%
  • 3 x @ 80%
  • 2 x @ 85%
  • 1 x @ 90%
  • 1 x @ 95%
  • 1 x @ 95+%

Then a scaled version of the Incredible Hulk WOD (Rx is AMRAP 20 @ 115lbs for men / 75lbs for women) AMRAP in 15 minutes of

  • 5 x Deadlift @ 75lbs/34kg
  • 5 x Hang Power Clean @ 75lbs
  • 5 x Front Squat @ 75lbs
  • 5 x Push Press @ 75lbs
  • 5 x Back Squat @ 75lbs

Results: My 1RM Deadlift was around 300lbs/136kg. Deadlift 185-215-235-255-275-295-295lbs/134kg (that’s all the weights I have 😞). I have to assume my 1RM is now above 136kg… maybe 140? Metcon 10 rounds plus 10 reps.