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200421

WARM-UP NOT FOR TIME

2 ROUNDS

1:00 Row or 1:00 Run

10 Standing Toe Touch

15 Glute Bridge-Ups

10 Overhead Press (PVC, Empty Barbell)

WORKOUT

Garage(Rx):

5 Rounds For Time

15 Ring Rows

20 Heavy DB Deadlifts (50’s/30’s)

Minimal:

5 Rounds For Time

15 Bent Over Rows

20 Heavy Object Deadlifts (Backpack/Sandbag/Bucket, etc.)


Gym(RX+):

5 Rounds For Time

10 Pull-Ups

8 Deadlifts (225/155)

(Score is Total Time)


Notes:

When attacking this workout, keep in mind that planning breaks and your tempo is very important. Round one might seem easy or “doable” but as you go through this, you’ll see you need to stop and breathe. Plan these breaks and don’t use the prescribed weight on the deadlifts if your aren’t 100% comfortable with it.

Make sure you’re watching that lower back so that you’re not rounding it. Wear a belt if you have one. It’s too early in the week to have a sore back. We’ve got a lot of work to do!


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