5 Deadlifts (275/185 lb.)
30 sec. Barbell Hold at top of Deadlift
12 Burpee Over the Bar
15 KB Goblet Squats (24/16 kg)
Today, we’re dedicating this WOD to the memory of our gym dog Bella, who passed away on Friday. Go a little harder today for our sweet girl.
This push-pull-Squat workout combines a heavy Deadlift, a Hold, and light and body-weight movements that will tax the entire body. Deadlifts, Burpees, and Squats will all be very intense and demanding but in different ways—one in weightlifting, one metabolically, and another in both ways. The Barbell Hold will be a bit of a break from the heavy breathing, but will tax your mental and grip game.
For the Barbell Hold, perform the fifth Deadlift and then hold from the lockout. The 30 sec. is accumulated, so if the bar is dropped mid-set, it must be picked up again to reach a total of 30 sec. The Burpees Over the Bar can be performed lateral or anyhow—you don’t need to be bar-facing. On the KB Goblet Squats, hold the object any way just so long as it’s held at the chest.
The Deadlift and subsequent Hold will be the portion of the workout that regulates the pace. The load should be a challenging, yet unbroken set of 5 each round that goes immediately into the 30 sec. BB hold. This will be what bottlenecks progress in the workout. The Burpees and Goblet Squats will fatigue you across the 5 rounds, but will also provide active recovery from the tension and demand of the barbell. Perform the Burpees and Squats at a steady pace. Goblet Squats will likely be performed unbroken throughout the entire workout.
Push hard and shoot for 17-18 minutes. Push hard for Bella :)