Skill
Deadlift
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

We’re building off of last week’s deadlifts and working toward our heaviest set next week. If you have a newly calculated 1 rep max after last week’s last set, be sure to use that as the reference number for your percentages.

Workout of the Day
16 minutes, with a partner:
One partner accumulates calories (row, bike, or ski) while the other completes:
16 medicine ball cleans
16 medicine ball step ups

Switch when the step ups are completed.

Your score today is the total number of calories that you and your partner accumulate on your machine.

This workout is meant to be a simple but tough break from some of the more complex movements and workouts we’ve got in the rest of the week. Settle into a quick pace and hang onto it. If you’re looking for a challenge, pick a very aggressive pace on your machine. Remember to always pass through a full squat on medicine ball cleans.

standard: 12/8 pounds, 20/12 inches
rx: 20/14 pounds, 24/20 inches
sport: 30/20 pounds, 24/20 inches
metcon: 5×2:00 on, 1:00 off