Workout Of the Day

Stimulus Of The Day

Deadlifts and lunges each unbroken.

Lunges performed in place.

Runs in 1:10 or less.

High degree of movement interference in the lower body.

Whiteboard Of the Day

This triplet looks “simple”, but utilizes the glutes and hamstrings for all three movements.

This combination will be challenging to sustain, but the loading and reps should allow for unbroken sets and fast paces.

The challenge today should be the speed with which athletes pick up the DBs and tackle the run. If neither of those can be accomplished, reduce the load of the DBs and the distance of the run until it can.

However, this doesn’t need to be a sprint through the entire workout. Athletes should perform smooth, unbroken DB reps and then tackle the runs or slightly pace the 200-m and then sprint with the DBs.

Regardless of which strategy athletes use, maintain good ROM and a neutral spine during their deadlifts.

Metcon Of the Day

6 rounds for time:
12 DB deadlifts (35/50 lb)
9 DB front rack lunges
200-m run
*Use two DBs*

Accessory Of the Day

3 sets:
100-ft. single-DB overhead walk/arm (35/50 lb)
Use DBs from the workout