50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)
15/12 Calorie Row or 200M Run after each round
15-10-8-5-2: Deadlifts (KB DL sub ok)
12/8 Cal Row or 100M Run after each round
The deadlifts and row will be the brunt of todays workout. While this is a moderate weight deadlifts that athletes are capable of holding on to for large sets, they want to keep in mind that the harder they’re able to push the rower the more exponential the return. Holding onto a big set of deadlifts only to crawl through the rower is less ideal. Some potential breakup strategies are as followed: breaking the 25’s into 10-8-7. Breaking the 20’s into 10-5-5. 8-7 for the 15’s, with the last two sets possibly being done unbroken. Additionally, knowing sit-ups are after row helps athletes maintain a higher intensity on the machine.