Sunday Funday! Who doesn’t love a good 5 Round for Time workout?! We kick the day off with a 15:00 clock to build past the workout weight with a 5 rep Deadlift. This is not supposed to be a 5RM or anything close to that. The goal of the strength today is focusing on perfect mechanics across each rep, across each set. Many of you have not had exposure to a barbell over the past couple of months and in order to safely serve you, we cannot recommend going for that type of loading. Think of the strength as a primer for the workout…no failed reps.
The workout today is a classic 5RFT workout that seems like a Deadlift workout, but is hiding a sneaky high volume of Burpees Over Bar. You should look to keep a steady pace from round 1-3, and begin ramping up for round 4 and sprinting in round 5. Fatigue can set in quick with all the burpees, so our main focus while the workout is happening is continuing to ensure you are prioritizing mechanics over intensity on the Deadlifts.
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
10 Bootstrappers
5 Push Up to Pike
10 Goodmornings (bar or pvc)
5 Burpees
Strength
Deadlift (1×5)
ON A 15:00 RUNNING CLOCK…
Build to Heavy Set of 5-Rep Deadlift*
*Build past workout weight with perfect mechanics.
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
12 Deadlift (225/155)
15 Burpees Over Bar
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY*
1:00 Slow Bike, Walk, or Row
4:00 of Flow Stretching
1:00 Slow Bike, Walk, or Row
*Nasal Breathing Only. Suggested Flow…
(No Measure)
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