Deadlift is a simple and effective movement, remaining unique in its ability to increase strength throughout the body. It is the most functional movement of the human body, because its execution requires the mobilization of the majority of the muscular system of the body.
Notes:
1) If you can't "double under" then jump hard and fast for 3 minutes.
2) Rest as little as possible.
3) Can you do this in ten minutes? How about fifteen? Twenty?
Run 800 meters
Deadlift 15-12-9-6-3-1 reps, max load @ each set
Run 800 meters
Note:
1. Rest only one minute between first 400 meters and Deadlift.
2. Rest one minute between sets.
3. Start second 400 meters one minute after last Deadlift set.
4. Max efforts on runs and lifts!
5. Submit run times, lift loads, and body weight.
Perform each of these for 1 minute and work through the cycle 3 times.
Hollow Rock
Hollow Arch
Sit-up
Back Extension
Knees to Elbows
Stiff legged deadlift
Rest
Hang from bar and touch knees to elbows, 15-12 and 9 reps.
20 Dips
Run 400 meters, max effort.
With no rest between deadlift and pull-ups with only 60 seconds rest between superset:
Deadlift 15 reps (body weight)/Pull-ups 15 reps
Deadlift 12 reps (body weight)/Pull-ups 12 reps
Deadlift 9 reps (body weight)/Pull-ups 9 reps
Run 400 meters, max effort.
20 Dips
Hang form bar and touch knees to elbows, 15-12 and 9 reps.
Set up weights ahead of time and plow through this workout with no resting or stalling.
Bike hard and fast for five minutes
Clean and Jerk 1/2 body weight 15 reps
Deadlift bodyweight for max reps
Clean and Jerk 1/2 body weight 15 reps
Squat body weight for max reps
Clean and Jerk 1/2 body weight 15 reps
Row 1000 meters @ a 2:00/500 meter pace or greater
Sumo deadlift/high pull (1/2, 1/3, or 1/1 body weight) X 21 reps
Row 500 meters @ a 1:45/500 meter pace or greater
Powerclean (from ground) same load as Sumo dead/highs X 21 reps
Row 250 meters @ a 1:30/500 meter pace or greater
Front Squat, same load as Sumo dead/highs on 10" box X 21 reps
Bike two minutes all out, three times with five minute break between efforts.
Record and submit distance for each effort.
How many rotations can you do within 15 minutes? One point each station.
Back extension 15 reps with 25 lb. plate
Muscle-up
Deadlift/High-pull X 10 reps 50% body weight
If you can't do a muscle-up, do 15 pull-ups and 15 dips instead.