WORKOUT OF THE DAY

BEYOND RXD

10 Burpee
20 Deadlifts (135/95lbs)
30 Double Unders
AMRAP KB Swing (24/16kgs) for remaining 4min

10 Deadlift
20 KB Swings
30 Double Unders
AMRAP Burpees for remaining 4min

10 Burpee
20 KB Swings
30 Double Unders
AMRAP Deadlifts for remaining 4min

RXD

10 Burpee
20 Deadlifts (135/95lbs)
30 Double Unders
AMRAP KB Swing (24/16kgs) for remaining 4min

10 Deadlift
20 KB Swings
30 Double Unders
AMRAP Burpees for remaining 4min

10 Burpee
20 KB Swings
30 Double Unders
AMRAP Deadlifts for remaining 4min

FITNESS

10 Burpee
20 Deadlifts
30 Fast Feet
AMRAP KB Swing for remaining 4min

10 Deadlift
20 KB Swings
30 Fast Feet
AMRAP Burpees for remaining 4min

10 Burpee
20 KB Swings
30 Fast Feet
AMRAP Deadlifts for remaining 4min

 

COMPETITOR WOD

PART 1:

Back Squat

1 x 20 reps
– Warm up to a heavy set of 10 (not 10RM!) on the back squat. Then, try for one unbroken set of 20 reps at that weight. This is one of the best ways to build mental toughness, so commit to it and grind it out!

PART 2:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

3 rounds for quality:
15 Good mornings
15 Strict toes to bar
– Looking for good quality movement here. Keep those good mornings relatively light.