Tag Archives: Deadlift

Deadlifts and KBS then Row, Rev Lunges and Pullups

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For total Kettlebell Swings do the following (inspired by another Invictus workout):

  • 15 x Deadlifts @ 165lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 10 x Deadlifts @ 185lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 5 x Deadlift @ 205lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings

Then do 3 sets for time of:

  • 150m Row
  • 20 x Overhead Reverse Lunges with 20kg plate
  • 10 x Pullups
    Rest 2 minutes between sets.

Results:  40/30/20 kettlebell swings for the first part.  1:57/2:03/2:07 for the second part.

4 x 4 Minute AMRAPs

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Yesterday’s and today’s workouts based on Crossfit Invictus workouts from earlier this week.

Part A – AMRAP in 4 minutes of

8 x Deadlifts @ 155lbs/70kg
8 x Strict Pull-Ups

Part B – Rest 4 minutes, and then AMRAP in 4 minutes of

8 x Burpee Box Jump-Overs
8 x Dips

Part C – Rest 4 minutes, and then AMRAP in 4 minutes of

8 x Ground to Overhead @ 95 lbs/43kg
8 x Strict Toes to Bar

Results:  Part A – 3 rounds, Part B – 3 rounds plus 8 reps, Part C – 2 rounds plus 15 reps (did snatches for this one.  If you do clean and press you may want to use heavier weight).

 

Tabata Barbell

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Do 4 standard 4 minute, 8 interval, 20/10 tabatas.  Rest 1 minute between each.  Count total reps for all 32 intervals.

  • Tabata Deadlift @ 135 lb
  • Tabata Hanging Power Clean @ 65 lb
  • Tabata Front Squat @ 75 lb
  • Tabata Push Press @ 65 lb

Results:  This was a short workout (only 15 minutes total).  Deadlift – 52 reps, Clean – 43, Front Squat – 35, Push Press – 56, total reps = 186.