7.20 – WeWork

7.20 – WeWork
7.20 – WeWork

Muscle Group:

Categories:

Equipment:

Teams of 3
4 Rounds, with a 30:00 Time Cap:

800m Team Plate Run
60 Deadlifts
60 Front Squats
60 Push Jerks
800m Team Plate Run
50 Deadlifts
50 Front Squats
50 Push Jerks
800m Team Plate Run
40 Deadlifts
40 Front Squats
40 Push Jerks
800m Team Plate Run
30 Deadlifts
30 Front Squats
30 Push Jerks

Plate – 45/35 LB
1st Round (60’s) 115/85 lb
2nd Round (50’s) – 135/95 lb
3rd Round (40’s) – 155/105 lb
4th Round (30’s) – 175/125 lb

In our teams of three, this workout is completed with a single plate (passed around the team as seen fit during the runs), and a single barbell where teams add weights over the course of the four rounds.

Stimulus wise, we are looking for the following criteria fo the barbell loads:
Weight #1 – A light load all teammates could cycle for 21+ front squats when fresh.
Weight #2 – A moderate load all teammates could cycle for 15+ front squats when fresh.
Weight #3 – A moderately heavy load all teammates could cycle for 12+ front squats when fresh.
Weight #4 – A heavy-ish load all teammates could cycle for 8+ front squats when fresh.

The full team runs the distances together, again with the single plate that they can pass around as they see fit. The full team must be back indoors together by their barbell before starting the deadlifts. From here, these are team totals that they can break up however they please.

A teammate can stay behind the quickly change the weights for the next barbell as the other two (with the bag) head out the door for a headstart on the run. Plan accordingly.

If we reach the time cap in this workout, let’s add :01s for each rep not completed, with the run being a single :01 much like a rep on the barbell.

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