Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift

Metcon

Settings

Workout

Saturday

Warm-up

2-3 ROUNDS
100m Run
10 Ankle Circles/Foot (5 clockwise + 5 counter-clockwise/foot)
5 Med. Ball Front Squats + 5 Med. Ball Push Press
10 Alt. Box Step-Ups
5 Bodyweight Good Mornings + 5/5 Single Leg Good Mornings

Strength

Deadlift (1x5)

Deadlift

2x5 @ 75%
2x5 @ 80%
1x5 @ 85%

*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME
400m Run
30 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
10 Deadlifts (255/175)|(175/115)

-Time Cap 20:00-

(Score is Time)

KG WB: (9/6)|(6/5)
KG BB: (115/79)|(79/50)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2...

3 ROUNDS FOR TIME*
400m Run
60 Wall Balls (20/14)|(14/10)
40 Box Jumps (24/20)
20 Deadlifts (255/175)|(175/115)

*P1 & P2 Run together. Other movements are split as needed. P1 works while P2 rests.

(Score is Time)

KG WB: (9/6)|(6/5)
KG BB: (115/79)|(79/50)

Want to see some of these movements in action? Check out our .