• MikeMega



3 Rounds Not For Time

100m run

10 PVC Deadlifts

10 PVC Strict Press

5 Air Squats (3 sec hold at the bottom)


For Time

40 Kettlebell Deadlifts

40 Kettlebell Swings

40 Air Squats

40 Sit-Ups

40 "V" Ups


For Time

40 Object Deadlifts

40 Backpack Swings

40 Air Squats

40 Sit-Ups

40 "V" Ups


At 3…2…1…Go! You will start with 40 American Kettlebell Deadlifts. Next, 40 Kb Swings. Then 40 Air Squats, 40 Sit-Us, and 40 “V”-Ups. Your score is the time it takes to complete all the reps.


The weight for this workout should be moderate or heavy. Base your decision on the KB Swings.


The intended stimulus for this workout is a longer more time consuming workout. Once you get through the swings you can crank up the tempo a little bit. If not just find a good pace and get this baby done.

Scales and Mods

You can deadlift almost anything. Use the heaviest thing you got. We won’t tell on you if you use something different for the dead so you can go heavier.

Swings can be done with a backpack, sandbag, water jug, or even a DB.

Let's Get It!!!

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