And just like that we’re right back at it!
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WOD
“Radar”
For Time:
400 Meter Run
9-12-15:
Deadlfts (205/145)
Lateral Barbell Burpees 🙂
800 Meter Run
15-12-9:
Deadlfts (205/145)
Lateral Barbell Burpees 🙂
400 Meter Run
HOME WOD
“Radar”
For Time:
400 Meter Run
9-12-15:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
800 Meter Run
15-12-9:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees
400 Meter Run
STIMULUS
DESCRIPTION
*Rounds of double dumbbell deadlifts and lateral dumbbell burpees are sandwiched between runs in today’s workout
*The flow of the workout goes as follows:
400 Meter Run
9 Double Dumbbell Deadlifts
9 Lateral Dumbbell Burpees
12 Double Dumbbell Deadlifts
12 Lateral Dumbbell Burpees
15 Double Dumbbell Deadlifts
15 Lateral Dumbbell Burpees
800 Meter Run
15 Double Dumbbell Deadlifts
15 Lateral Dumbbell Burpees
12 Double Dumbbell Deadlifts
12 Lateral Dumbbell Burpees
9 Double Dumbbell Deadlifts
9 Lateral Dumbbell Burpees
400 Meter Run
*We expect this piece to take around 15-22 minutes to complete
DOUBLE DUMBBELL DEADLIFT
*Hold two dumbbells on the outside of the body with a narrow stance
*Only one head of the bell has to make contact with the floor outside the foot
LATERAL DUMBBELL BURPEES
*You can jump up or step up out of the burpee
*Jump over the handle of 1 dumbbell with two feet
*There is no need to stand to full extension when jumping over the dumbbell
RUNS
*If you’re choosing a sub for the runs, consider the following recommendations:
*400 Meter Run + Subs: Designed to take less than 2:30 to complete
*800 Meter Run + Subs: Designed to take less than 5:00 to complete
MODIFICATIONS
400 METER RUNS
500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
30 x 10 Meter Shuttle Runs
800 METER RUNS
1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
80/55 Calorie Schwinn Bike
60 x 10 Meter Shuttle Runs
DOUBLE DUMBBEL DEADLIFTS
Single Dumbbell Deadlifts (15-12-9 Each Side) Video
Barbell Deadlifts
Odd Object Deadlifts
Kettlebell Swings
Slamballs
TEACHING
WEIGHT BACK
*The dumbbells make us take a slightly different position than we would in the barbell deadlift
*Our stance is a little more narrow, but a big point of performance remains the same
*Let’s make contact with one head of the dumbbell parallel to the center of the foot
*Keeping the weight back over the middle of the foot instead of towards the toes gives us control and helps the back stay neutral
*In the lateral dumbbell burpees, let’s think about sending the weight of our lower legs back
*Instead of jumping over by bringing the knees to the chest, think about flicking the heels back
*The shin and foot weight a lot less than the whole leg
*This flick back can save a lot of time and energy over the 72 burpees, especially with “heavy” legs from running and deadlifts
TIPS
*The dumbbell deadlifts are the only station you would potentially stop moving on today
*Approach your burpees and runs in a steady, moderately paced manner that allows you to thrive on the dumbbell deadlifts
*Coming off the runs and your last burpee reps, see if you can get your hands right on the bells for your first set
*Your break-up strategy will likely depend on what weights you are using
*If you’re breaking these up, choose an option that allows for under 10 seconds of rest between sets
Set of 15: 15 / 8-7 / 5-5-5
Set of 12: 12 / 6-6 / 4-4-4
Set of 9: 9 / 5-4 / 3-3-3
WARMUP
30 Seconds Active Spidermans Video
30 Seconds Shuttle Runs
30 Seconds Mountain Climbers Video
30 Seconds Shuttle Runs
30 Seconds Frog Hops Video
30 Seconds Shuttle Runs
30 Seconds Push-up to Down Dog Video
30 Seconds Shuttle Runs
30 Seconds Air Squats
30 Seconds Shuttle Runs
30 Seconds Slow Burpees
Body Armor
Alternating On the Minute x 10 (5 Rounds):
Minute 1: Max Alternating Dumbbell Bench Press
Minute 2: Max Hollow Rocks
STIMULUS
*Rotating between an upper body push and midline movement in today’s Body Armor
*Within each minute, complete as many reps as possible
*The upper body gets a rest on the hollow rocks and the core gets a little rest on the bench press
*With that in mind, let’s try to move for as much of each minute as possible
ALTERNATING DUMBBELL BENCH PRESS
*Alternate arms each rep for this station
*Wait for one dumbbell to fully lock out at the top before switching to the other
*Choose a challenging weight, but one that allows you to move for most of the minute
HOLLOW ROCKS
*We’ll count 1 rep as rocking “back and forth”
*If this is too challenging of a movement, complete one of the following:
*Hollow Hold
*Front Plank
MOVEMENT VIDEOS
Alternating Dumbbell Bench Press: Video
Hollow Rocks: Video
Hollow Hold: Video
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DAILY MINDSET
“It’s not the stress that kills us. It’s the reaction to it”
~Hans Selye
Frame of reference is everything.
The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s that. Our perspective.
To see an obstacle, as simply part of the way.
To see that pain, is an instructor.
To see that failure, is merely a lesson.
