Do not be Pig Headed about this workout. Pick a weight you can handle. If you are a puppy or buttercup today that’s okay. If you pick a weight you cannot handle you won’t be happy tomorrow.
Big Dawgs:
as Rx’d
women 165-185
The Porch:
For time:
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 12 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
women 165-185
Pack:
For time:
185 pound Deadlift, 15 reps
Run 800 meters
185 pound Deadlift, 12 reps
Run 800 meters
185 pound Deadlift, 9 reps
Run 800 meters
women 135
Puppies:
For time:
75-95 pound Deadlift, 15 reps
Run 400 meters
75-95 pound Deadlift, 12 reps
Run 800 meters
75-95 pound Deadlift, 9 reps
Run 400 meters
women 45-55
Buttercups:
For time:
45-55 pound Deadlift, 15 reps
Run 400 meters
45-55 pound Deadlift, 12 reps
Run 400 meters
45-55 pound Deadlift, 9 reps
Run 400 meters
You must be very proud of that young man, BBOJ and GD. Heck, I’m proud of him, and have never even met him!
Can’t wait to see how he does in this years Games.
TopDawg , you don’t post too often around here lately, so us satellite BrandXers are just as much in the dark as to how you’ve been perfoming recently, as anybody else out there. Still, my gut tells me there’s little doubt you will kick some serious b**t at the Games. You’re an inspiration to all of us.
Puppies:
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar
Puppies if you are unable to kip at all, max hang each round
UGH. I did my 1/3 Murph yesterday, so this workout wasn’t one I was looking forward to. On top of that, I currently have a max of 1 pull-up. I spent 20 minutes working after my warm-up, I did 5 rounds with 5 jumping pull-ups, then a weak attempt at kipping or a max hang after each set of pull-ups. My grip was really hurting after the first couple rounds, as were my lats and neck (I am curious about the neck). I did learn that the foam covered grips on the cable machine are not good for practicing kipping on…that bar actually tore up my grip more than the steel one bolted on the wall.
After the workout I felt that my back was pretty well worked, but thats it, so I added a 500m row in 1m51s. My third time rowing ever, and it seemed to do the trick…I had to sit and recover before I could get up.
For time:
60 kg Deadlift, 21 reps
Run 800 meters (treadmill, 12 km/h)
60 kg Deadlift, 15 reps
Run 800 meters (treadmill, 12 km/h)
60 kg Deadlift, 9 reps
Run 800 meters (treadmill, 12 km/h for the first 2 minutes, then 11 km/h)
The Porch:
For time:
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 12 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Time: 15:05
I wanted to do as RxD but I did heavy deadlifts 2 days ago. So to get the volume as RxD so I did a 4th round which consisted of 9x225lbs deadlift followed by the 800m run. Total time with 4th round….20:30
Puppies:
For time:
75-95 pound Deadlift, 15 reps
Run 400 meters
75-95 pound Deadlift, 12 reps
Run 800 meters
75-95 pound Deadlift, 9 reps
Run 400 meters
women 45-55
Buttercups:
For time:
45-55 pound Deadlift, 15 reps
Run 400 meters
45-55 pound Deadlift, 12 reps
Run 400 meters
45-55 pound Deadlift, 9 reps
Run 400 meters
women 15-25
Before I go out and attempt DL for the first time, what does the “women 45 - 55 or women 15 - 25” mean at the bottom of the prescribed exercise?
I do believe that the “women 45 - 55 or women 15 - 25” is referring to the amount of weight women should use for dead-lifting. So for butter cups women would use 15-25 pounds and in puppies they would use 45-55 pounds.
I’d like some advice here. I can pull 325lbs (Personal PR), but haven’t yet done a MetCon that contains DL, and know that GD’s warning is best heeded unless I want to spoil my early sring with a lower back injury. Most of my other workouts have been in the Pack range lately, and I am leaning to this here. Do the trainers have a recommendation based on my lift capability here? I want to get the most out of this without hurting myself. Thanks in advance.
Puppies:
For time:
75-95 pound Deadlift, 15 reps
Run 400 meters
75-95 pound Deadlift, 12 reps
Run 800 meters
75-95 pound Deadlift, 9 reps
Run 400 meters
women 45-55
Buttercups:
For time:
45-55 pound Deadlift, 15 reps
Run 400 meters
45-55 pound Deadlift, 12 reps
Run 400 meters
45-55 pound Deadlift, 9 reps
Run 400 meters
women 15-25
Before I go out and attempt DL for the first time, what does the “women 45 - 55 or women 15 - 25” mean at the bottom of the prescribed exercise?
I do believe that the “women 45 - 55 or women 15 - 25” is referring to the amount of weight women should use for dead-lifting. So for butter cups women would use 15-25 pounds and in puppies they would use 45-55 pounds.
If that is the case, what does the 45-55 pound deadlift mean for Buttercups? I was going to use the 45 pound bar for my DL and if it felt okay move up to 50 and ultimately 55 pounds. Am I reading that wrong?
Puppies:
For time:
75-95 pound Deadlift, 15 reps
Run 400 meters
75-95 pound Deadlift, 12 reps
Run 800 meters
75-95 pound Deadlift, 9 reps
Run 400 meters
women 45-55
Buttercups:
For time:
45-55 pound Deadlift, 15 reps
Run 400 meters
45-55 pound Deadlift, 12 reps
Run 400 meters
45-55 pound Deadlift, 9 reps
Run 400 meters
women 15-25
Before I go out and attempt DL for the first time, what does the “women 45 - 55 or women 15 - 25” mean at the bottom of the prescribed exercise?
I do believe that the “women 45 - 55 or women 15 - 25” is referring to the amount of weight women should use for dead-lifting. So for butter cups women would use 15-25 pounds and in puppies they would use 45-55 pounds.
If that is the case, what does the 45-55 pound deadlift mean for Buttercups? I was going to use the 45 pound bar for my DL and if it felt okay move up to 50 and ultimately 55 pounds. Am I reading that wrong?
45-55 pounds for male buttercups. 15-25 pounds for female buttercups.
225lb deadlift,15 reps
run 800m
225lb deadlift,12 reps
run 800m
225lb deadlift,9 reps
run 800m
Time=17.34
Great workout. My runs still aren’t great but getting better slowly. I think they’re more mental than physical. I find em tough so I go slower automatically. On the last one I really focused and was able to keep a more constant pace rather than slow to a crawl. Deadlifts were ok. Broke em into sets of 3. If I had gone pack I could of done em unbroken probably but went with porch cos it used the same weight as Mr Joshua porch load.Besides nothing like lifting a fairly heavy weight for reps combined with running!
