21-15-9
Deadlift, 315/225 lbs
Bike Calorie

Goal: Sub 7 mins

We did this workout a while ago and it’s a GREAT one to challenge yourself and a real burner. Loading on the barbell is definitely heavy but something you should be able to get all rounds done in no more than 3 sets with good position. For some that love the barbell this may be an unbroken workout! Push on the bike but make sure you’re smart here so you can get right back on the barbell. Having said that, the bike shouldn’t be “active recovery”. Don’t shy away from a strong pace here. Adjust loading and reps as needed in order to meet the goal time domain.

Post Work
For time:
15 Toes-to-bars
45 Double Unders
Rest 1 min
12 Toes-to-bars
36 Double Unders
Rest 1 min
9 Toes-to-bars
27 Double Unders
Rest 1 min
6 Toes-to-bars
18 Double Unders
Rest 1 min
3 Toes-to-bars
9 Double Unders
Rest 1 min

Accessory work today should be treated as more of a skill session. The unbroken toes to bar is simply a way for you to challenge yourselves and work on stringing reps together. Modify to a variation of the toes to bar that is appropriate for you and then modify to a rep scheme that is appropriate. The double unders can also be treated as practice.