5 rounds for total reps:
On a 2-minute clock:
20/25-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.
♀ 205 lb
♂ 275 lb
Post reps to comments.
Scaling:
Lifting moderate to heavy loads under duress is a skill, and today’s workout aims to practice just that. This effort is meant to be five sprints with plenty of rest between rounds. Push to finish the calories as quickly as possible, and then work to accumulate as many reps as possible on the deadlift. Expect the barbell to feel heavier than you want it to after finishing on the bike. This is by design. Athletes should choose a weight that allows them to perform at least 5 reps in each round. All athletes should not let their intensity overshadow the importance of lifting with proper technique. Find a load with which you can maintain proper form, even when you are pushing your intensity.
Intermediate option:
5 rounds for total reps:
On a 2-minute clock:
15/20-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.
♀ 135 lb
♂ 205 lb
Beginner option:
5 rounds for total reps:
On a 2-minute clock:
8/12-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.
♀ 65 lb
♂ 95 lb
Coaching cues:
Before lifting the bar off the ground, consider your deadlift setup: Your hands should be shoulder width, your feet should be between hip- and shoulder-width with your heels down, your shoulders should be slightly in front of the bar, and your chest should be up with a solid lumbar curve.
Resources:
The Rogue Echo Bike
The Deadlift
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