Deadlifts (185/135 lb.)
After each round, perform 500-m Row.
Typically, we see a descending rep scheme of 21-15-9. Today, we are flipping that to ascend and increase in reps, which will be a bit of a change in mentality. Each round, you’ll finish off with a 500-m Row, so 1,500 m total in the workout. In the beginning, the workout will be loaded pretty heavy on the Rowing and then flip to be more volume on the gymnastics and weightlifting.
The goal of this workout is to combine a moderate Deadlift with gymnastics and monostructural efforts. You should be able to move relatively quickly and freely throughout the workout—it will be both a lung and leg burner!
This workout is extremely midline and hamstring intensive. The Row and Deadlifts will mimic very similar movement patterns, so you may be breaking your Deadlifts up a bit more with the fatigue of the Row setting in. Choose a load with which you can perform the set of 9 unbroken, set of 15 in 2 sets, and round of 21 in 2-3 sets.
Knees-to-Elbows or Hanging Leg Raises will heavily tax the anterior chain. This movement will seem like a break from all of the posterior-chain action. Ylou should be able to perform sets of about 5-7 on these movements. You’ll likely be able to perform more than that fresh, but with the fatigue of the workout, small sets may keep you moving faster.
Shoot for finishing times around 15 min.