For time:
800-meter run
80 pull-ups
80 deadlifts
800-meter run
Partition the pull-up and deadlift reps any way.
♀ 95-lb barbell
♂ 135-lb barbell
Post time to comments.
Stimulus and Strategy:
This is a high-rep and grippy workout. Keep in mind, we did pull-ups on Saturday, but at a lower intensity. This redundancy is intentional, but if you are sore, consider reducing the reps or decreasing the difficulty of the movement to keep intensity high. The deadlifts are light, but the volume will fatigue the posterior, making the last run so much fun. Buckle up for a fight when you hit the last 400 meters. Try to complete both runs between 3:30 and 4:30. The pull-ups and deadlifts should be completed in under 10 minutes and can be partitioned any way. For scaling, consider what can be completed in under 1 minute, and that rep scheme or movement variation will be your prescription. Examples per minute include 10 pull-ups/10 deadlifts (8 minutes of work), 8 pull-ups/8 deadlifts (10 minutes). If you cannot sustain a cadence of 8/8, reduce volume and or modify the movement selection. The first half of this workout should feel manageable. The second half is the real test.
Intermediate option / For time:
800-meter run
60 pull-ups
60 deadlifts
800-meter run
Partition the pull-up and deadlift reps any way.
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option / 3 rounds for time of:
200-meter run
20 jumping pull-ups
20 deadlifts
200-meter run
♀ 35-lb barbell
♂ 45-lb barbell