Iron Strong Athletics – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10/10 Leg Swings (Forward and back)

8/6 Cal Bike or 200m Run

6 Empty Barbell Good Mornings or 10 Body Weight Good Mornings

Strength

Deadlift (1×3)

EVERY :45 FOR 10 SETS

3 Deadlifts*

*Increase weight every other round. Keep weight moderate-heavy.

(Score is Weight)

Strength – HOME

Metcon (Weight)

EVERY :45 FOR 10 SETS

10 DB Deadlifts

(Score is Weight)

Workout

“QUANTUM LEAP” (Time)

FOR TIME

10 Deadlifts (185/135)

10 Jumping Lunges

15/12 Cal Bike

20 Deadlifts (155/105)

20 Jumping Lunges

25/20 Cal Bike

40 Deadlifts (115/75)

40 Jumping Lunges

50/40 Cal Bike

-16:00 Hard Cap-

Workout – HOME

Metcon (Time)

FOR TIME

20 DB Deadlifts

10 Jumping Lunges

200m Run

30 DB Deadlifts

20 Jumping Lunges

400m Run

50 DB Deadlifts

40 Jumping Lunges

600m Run

(Score is Time)