Every minute on the minute, alternating, for 12 minutes, complete:
Odd minutes: 10 unbroken deadlifts
Even minutes: 7 shuttle runs (25 feet out and 25 feet back)
Choose your load for the deadlift.
Post loads of the deadlifts to comments.
Stimulus and Strategy:
Today’s workout is an opportunity to go heavy with an elevated heart rate. The loading on the barbell is completely up to you — the only caveat is that each set of 10 needs to be unbroken. You can choose to stick with one weight for all sets or increase the loading across as many sets as possible.
Scaling:
Reduce the reps of both the deadlift and shuttle runs.
To reduce the complexity of the deadlifts, perform sumo deadlifts. This will allow you to maintain a more upright position and eliminate the need to navigate the knees.
In case of injury or limitation, for the deadlifts, reduce the range of motion by elevating the barbell off the ground or perform kettlebell sumo deadlifts. For the shuttle runs, perform 7-10 calories on any machine (about 30 seconds of effort).
Intermediate option:
Every minute on the minute, alternating, for 12 minutes, complete:
Odd minutes: 10 unbroken deadlifts
Even minutes: 5 shuttle runs (25 feet out and 25 feet back)
Choose your load for the deadlift.
Beginner option:
Every minute on the minute, alternating, for 12 minutes, complete:
Odd minutes: 5 unbroken deadlifts
Even minutes: 3 shuttle runs (25 feet out and 25 feet back)
Choose your load for the deadlift.
Coaching cues:
When cycling deadlifts, focus on initiating the descent of each rep by pushing the hips back so the bar path is moving in a straight line down.
Resources:
The Deadlift
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