Mobility: Shoulder Mobility.
Skill Practice Warm Up: Spend 10 minutes working up to a
challenging 3 rep bench press. Plan on hitting that weight for 2-3
Metabolic Conditioning: “Gimli” – For Time
15 Bench Press (A: 155lbs, I*: 75lbs, N: 45lbs)
15 Sumo Deadlift High Pulls (A: 95lbs, I*: 65lbs, N: 35lb Kettle Bell)
15 Burpees Over the Bar (N: Over PVC pipe)
10 Sumo Deadlift High Pulls (Same)
10 Burpees Over the Bar (Same)
5 Sumo Deadlift High Pulls (Same)
5 Burpees Over the Bar (Same)
Row (Performance: 1000m, Athletic*: 900m, Health: 800m)
Scaling Guide: 9 – 14 Minutes
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: This workout if needed can be split up into a few
heats starting 2 minutes apart. Have people partner up for the first
set of Bench Press so they can share a bar/bench, it’s only a buy in.
Everyone will need their own bar for SDHP and burpees though.
Make sure you scale this appropriately. If you cannot do 95lb/65lb
SDHP use a lower weight or use the Kettlebell, Do NOT use an
empty barbell for these).
Compare To: New Workout!
Optional ‘Cash Out’: None.