Tag Archives: Single Leg Deadlift

Deadlifts, Handstand Holds, Dips and Burpees

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5 rounds

  • 5 x Single Leg Deadlift + Single Arm Bent Row @ 24kg Left Leg
  • 30 second Handstand Hold
  • 5 x Single Leg Deadlift Single Arm Bent Row @ 24kg Kettlebell Right Leg
  • 30 second Handstand Hold
  • Rest 30 seconds

AMRAP in 15 minutes

  • 10 x Deadlifts @ 155lbs
  • 10 x Bar Dips
  • 10 x Burpees

Results: Metcon 5 rounds plus 17 reps.

Med Ball Core Work then KBS and SL Deadlifts

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4 rounds, rest as needed between rounds

  • 10 x Stability Ball Forearm Saw
  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Right
  • 10 x Stability Ball Knee Tucks

Then 5 rounds for time of

  • 20 x Kettlebell Swings @ 24kg
  • 3 x Single Leg Deadlift @ 24kg Left
  • 3 x Single Leg Deadlift @ 24kg Right

Results: Metcon 7:01.

Ab Work then SDL and DUs

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A couple of ab workouts from Kari Pierce’s Instagram…

4 rounds of 30 seconds on/30 seconds off

Get in Russian Twist position without any weight, then simulate rope climb with arms.

Then a 1-10 ladder of

Then for time a 2-4-6…20 ladder of

  • Single Leg Deadlift @ 15kg (do all reps on one leg before switching to next)
  • Between each round 30 Double Unders

Results: Interesting combo, Single Leg Toe Touches were hard as were the SDL, even with the light weight. Metcon 17:22.

Thrusters, Pullups, Ring Dips and Deadlifts

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5 rounds of

  • 5 x Single Leg Deadlift Right @ 32kg
  • Rest 30 seconds
  • 5 x Single Leg Deadlift Left @ 32kg
  • 10 x TRX Pike Press
  • 10 x TRX Mountain Climbers
  • Rest 90 seconds

For time

  • 75 x Sandbag Thrusters/Wall Balls
  • EMOM stop and do 5 x Strict Pullups (including minute 0)

Then for time

  • 50 x Ring Dips
  • EMOM stop and do 3 x Deadlifts @ 225lbs (including minute 0)

Results: Metcons 5:58 and 4:45. As prescribed started with the pullups and deadlifts before going into the first set of thrusters and dips.

V-Ups and Mountain Climbers then TRX Split Squats and Deadlifts then Row, KB Swings and DUs

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4 sets of the following complex, rest as needed between sets

  • 8 x Alternating Single Leg V-Up (4 per leg)
  • 8 x Mountain Climber (L+R = 1 Rep)
  • Repeat for 2 rounds

Then 4 sets of the following per leg

  • 12 x TRX Rear Foot Elevated Split Squats with 30lbs sandbag on shoulder

Then 2 sets of the following per leg

  • 12 x TRX Rear Foot Elevated Single Leg Deadlift with 24kg Kettlebell

Then 6 rounds for total reps/calories, set EMOM timer for 23 minutes

  • 1 Minute Row
  • 1 Minute Burpees
  • 1 Minute Kettle Bell Swings @ 24kg
  • 1 Minute Rest

Results: TRX Split Squats and Deadlifts were very difficult and unstable but got through them. Metcon 54-55-54-48-44-48 reps.