10.8 – Breakfast Club

10.8 – Breakfast Club
10.8 – Breakfast Club

Muscle Group:

Categories:

Equipment:

STRENGTH
Tempo Deadlift
5 Sets of 1

Tempo: 6 Seconds Up, 6 Seconds Down
Sets: 45-50-55-55-55% of 1RM Deadlift

STIMULUS
Although there is only 1 rep per set, the tempo is designed to be very slow and controlled
Take 6 seconds to stand and 6 seconds to lower the weight back down to the ground
The slow tempo helps you focus on good back positioning and keeping the bar close to the body

WOD
“Breakfast Club”
5 Rounds of AMRAP 1:30:
25 Double Unders
6 Deadlifts (225/155)
25 Double Unders
Max Push-ups in Time Remaining

Rest 30 Seconds Between Rounds

STIMULUS
Finishing off each of these intervals with as many push-ups as you can get
Your score is total push-ups at the end of the 5 sets
Choose double under variations and weights on the deadlift that allow you to get each set unbroken without a doubt
Looking for the rope and barbell to take you no more than 1 minute, giving at least 30 seconds for push-ups
Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00

STRATEGY
The strategy on the rope and barbell is pretty simple – go unbroken
One thing that is important in a fast workout like this is transitions with the rope
Make sure to neatly place your rope on the ground each time to make it easier to get to after the deadlifts
With 30-45 seconds to accumulate push-ups after the other work is over, aim for 2-3 good sets in that time window each round

SUBSTITUTIONs

Double Unders
Reduce Reps
40 Single Unders

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