Lift and Run, Longer Intervals


400 m run then 3 rounds (first round: just the bar, add warm-up weight every round):

  • 10 RDL
  • 10 Air Squats
  • 10 alternating static lunges

2 minutes of cadence drills:

  • Start at 94 / 188 and raise it every 30 seconds

Warm-up for deadlifts, working your way up to your workout weight below.


3-4* rounds:

  • 5 deadlifts (275/185)
  • 1200 m run
  • 4 minute rest

Saying this again:

Please, use your head about scaling the weights!  There are 5 lifts per round and longer interval so plan accordingly.  The deadlift should not exceed 65% of your 1RM!

*The bonus round: if you are flying along so that you finish the 3rd round before the 25 minute mark on a running clock, do a 4th round.  Otherwise, you’re done at 3.


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