Tag Archives: Deadlift

Wallballs, Deadlifts, KBS and Pullups

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5 rounds of

  • 3 x Deadlifts
  • Rest 30 seconds
  • 5 x Plate Walks
  • Rest 2 minutes

Work up to a heavy tripple Deadlift.

For time (Based on a The Box Programing post from Instagram).

  • 40 x Double Unders
  • 30 x Wallballs
  • 20 x Kettlebell Swings @ 32kg
  • 50 x Pullups
  • 20 x Kettlebell Swings
  • 30 x Wallballs
  • 40 x Double Unders

Results: Deadlifts 155-185-205-225-255-275lbs. Metcon in 10:01.

Deadlifts and Burpees

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3 sets of the following

  • 3 x Bicycles (L+R=1)
  • 3 x Knee Tucks
  • Repeat for 3 rounds

Rest as needed between sets.

Then 6 sets of Deadlifts

  • Set 1 – 5 x Deadlifts @ 65%
  • Set 2 – 3 x Deadlifts @ 75%
  • Set 3 – 1 x Deadlifts @ 85%
  • Set 4 – 5 x Deadlifts @ 75%
  • Set 5 – 3 x Deadlifts @ 85%
  • Set 6 – 1 x Deadlifts @ 95%

Then the “Down Up” WOD from Wodapalooza.

5 rounds of the down and back ladder 12-9-6-9-12 of

  • Deadlifts @ 225lbs
  • Bar Facing Burpees

Results: Deadlifts – 195-225-255-225-255-285lbs. Metcon 8:58, but forgot the last set of Burpees… I was so happy to be done with the Deadlifts!

Bench Press then KBS, Row, Dips and Deadlifts

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Every 2 minutes for 16 minutes (8 rounds)

  • Set 1 – 5 x Bench Press
  • Set 2 – 3 x Bench Press
  • Set 3 – 2 x Bench Press
  • Sets 4 to 8 – 1 x Bench Press

Work up to a heavy single.

Then warm up with 3 rounds of

  • 3 x Deadlift

Work up to 205lbs.

Then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Deadlifts @ 205lbs

Rest 3 minutes then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Ring Dips

Rest 3 minutes then AMRAP in 5 minutes

  • Row 15 Cal
  • Max Kettlebell Swings @ 32kg

Results: Bench Press 135-155-175-185-195-205-210-215lbs. Metcon 23-35-45lbs.

Bench Press then Deadlifts, TRX Atomic Pushups and Pullups

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Every 2 minutes for 10 minutes

  • 5 x Bench Press @ Body Weight

Then a modified version of the ‘Neely’ WOD from @Wodwellcf on Instagram.

5 rounds of an AMRAP in 3 minutes,, rest 3 minutes between rounds

  • 7 x Deadlifts @ Body Weight
  • 9 x TRX Atomic Pushups
  • 5 x Strict Pullups

Results: Body Weight 165lbs. Metcon 221 reps.

  1. 2 rounds +7 reps / 49 reps total
  2. 2+5 / 46
  3. 2+3 / 45
  4. 2 / 42
  5. 1+18 / 39

Deadlifts, a KB Complex and some Core Work

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Every 2 minutes for 18 minutes

  • Set 1 – 5 x Deadlift @ 60%
  • Set 2 – 3 x Deadlift @ 70%
  • Set 3 – 3 x Deadlift @ 80%
  • Set 4 – 2 x Deadlift @ 90%
  • Set 5 – 9 – 1 x Deadlift @ 95%

Then every 3 minutes for 9 minutes

  • 5 x Kettlebell Push Press + Overhead Reverse Lunge @ 24kg per Leg (do all 5 on one side then switch to the other)

This was inspired by some compound movements I saw on some Instagram sites. I tried to put it all into a single movement, simultaneously dropping to a reverse lunge as I pressed overhead.

Then 3 rounds of this complex…

  • 1 x Strict Toes to Bar
  • 1 x Strict L-Sit Pullup
  • 2 x Strict Toes to Bar
  • 2 x Strict L-Sit Pullup

Results: Deadlift 135-185-225-255-275-295lbs x 5. Kettlebell Push Press plus OH Lunge complex were OK. Took a lot of concentration to get it right. T2B and Pullup complex was not as pretty as in the video but got the 2 rounds in.