Workout of the Day
5 rounds, 3 minutes on, 1 minute off:
12 deadlifts
12 push ups
At the start of each 3 minute interval, run 200 meters
Scale the deadlift weight to one that lets you complete the 12 reps in no more than 2 or 3 quick sets. The push ups can be a bit more challenging, but they shouldn’t be so tough that you’re ever starting a round of 12 with singles. Restart on the deadlifts after the run in each of the 5 intervals, and add up all your rounds and your reps at the end, Chief-style.
standard: 105/85
rx: 155/105
sport: 185/135
metcon: 5×3:00 on, 1:00 off