Burpee Plate Jumps (45/25 lb.)
Suitcase Deadlifts (50/35 lb.)
*21-15-9 on each side.
We’re giving the Squat stimulus a rest today to perform some posterior, midline, and jumping work. The workout combines metabolic and muscular fatigue: Deadlifts on both, Burpees metabolically, and Sit-ups muscularly. The dynamic movers in the Deadlift are the hamstrings. The GHD Sit-ups dynamic movers are the quads. Both movements tax both sides of the legs as well as the midline in a static fashion. Nothing in this workout is intended to bottleneck you; you should be able to move relatively quickly throughout.
For the Burpee Plate Jump, you can step up out of the Burpee, but must leave the ground and land with two feet. For the Suitcase Deadlift, the reps are performed on each side, so the total number of reps per round is 42-30-18. You must complete all 21 reps on one side before switching to the other side, same with 15 and 9. The movement can be performed with a DB or a KB if equipment is limited.
This workout has a relatively low volume of Sit-ups and Burpees. Sit-ups should be performed unbroken and Burpees performed at a steady pace. Since there is a plate, the pace won’t be as all out as regular Burpees, so the tempo will be a bit more self-regulating, which will help with the DL coming up after.
The majority of the volume of this workout is on the Deadlifts. Although a relatively light weight, these will compound themselves on your heart rate, especially after the Burpees. The load chosen should be light enough that you can perform every set unbroken—it’s not a heavy load, but it’s odd since it’s off to the side, so you’ll have to resist trunk rotation.