Workout of the Day
AMRAP in 30 minutes
2-4-6-8… rounds of *

12 deadlifts
8 walking lunge steps
6 push jerks

*400m run after each cycle

Settle in for a long workout today! You’ll need a barbell and that’s it! You’ll be working through multiple rounds of deadlifts, walking lunge steps and push jerks with your barbell. While the Rx weight is on the heavier side today you’ll need to make some smart decisions for yourself when loading up your barbell depending on how comfortable you are with front rack lunge steps and push jerks. The deadlifts should end up being very light if you make the right call here. When the workout starts you’ll work through two rounds of the above complex followed by a 400m run to complete the round. When you get back you’ll then complete four rounds of the complex before taking off on another run and so on continuing for thirty minutes. Your score at the end of the workout will be the last round you complete including the run plus any extra reps in the next round.

standard: 115/85 lb
rx: 155/105 lb
sport: 185/125 lb
overachiever: 205/135 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you will want to plan for a sumo style deadlift rather than a regular deadlift. Your stance will be a bit wider than a squat stance and the weight will tap the ground between your feet for each rep. You can hold the weight in a goblet style position for the lunges and then split up the jerks with three reps on each side for every round. If you don’t have a place to run to break up the rounds you can complete 50-150 double or single unders or 20-30 unweighted step ups or broad jumps could work too! To scale this workout cut the time down from 30 minutes down to 15 or 20. Your score at the end of the workout will be the last round you complete including the run plus any extra reps in the next round. See you on the leaderboard!