• MikeMega



3 Rounds Not For Time

10 PVC Passovers

10 PVC Good Mornings

10 PVC Deadlifts

10 Air Squats

10 Standing Toe Touches


2x:30 sec to 1 min Plank Hold


15 min AMRAP

8 Dumbbell Floor Press

12 Dumbbell Deadlift

16 Weighted Dumbbell Step Up

400 Meter Run


15 min AMRAP

8 Backpack Floor Press

12 Backpack Deadlift

16 Weighted Backpack Step Up

400 Meter Run


At 3…2…1…Go! You will start with 8 Floor Presses. After that, you will perform 12 deadlifts. Next, 16 Step Ups. Finally, you will go on a 400 meter Run. That's one round. Your score is the number of rounds and reps you complete in the 15 minute window.


The weight for this workout should be Heavy. As much as you can safely load without losing too much technique. We would like you to use the same pair of Dumbbells for the whole workout. But we understand that sometimes life just doesn’t let that happen. Get some.


The intended stimulus for this workout is low intensity with a higher volume goal. Set yourself to a more steady pace that you can keep moving. But the ultimate focus is on good clean reps.

Scales and Mods

The Floor presses can be flipped over into Push-Ups, we just lighten the load.

Most of the rest of the movements can be modified to something manageable by simply lightening the load.

Let's Get It!!!

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