15-12-9-6-3 reps for time of:
Deadlifts
Burpee pull-ups
Set the pull-up bar 6 inches above your reach.
♀ 185 lb
♂ 275 lb
Stimulus and Strategy:
Today’s workout focuses on moving a heavier barbell with an elevated heart rate. The goal is to complete this workout in 15 minutes or less. Choose a weight for the barbell that allows you to complete consistent sets of 5 unbroken reps. For the burpee pull-ups, the set of 15 should take no more than 90 seconds to complete.
Scaling:
Reduce the loading of the barbell or the reps of either movement.
To reduce the complexity of the deadlift, perform a sumo deadlift with a barbell or kettlebell. For the burpee pull-ups, perform an up-down instead of the burpee and lower the pull-up bar to allow you to use your legs more.
In case of injury or limitation, perform a light or unloaded good morning in place of the deadlift. For the burpee pull-ups, perform an up-down in place of the burpees and a ring row for the pull-ups.
Intermediate option:
15-12-9-6-3 reps for time of:
Deadlift
Burpee pull-ups
Set the pull-up bar at your fingertips when your arms are extended overhead.
♀ 135 lb
♂ 205 lb
Beginner option:
12-9-6-3 reps for time of:
Deadlift
Burpee jumping pull-ups
Set the pull-up bar at the middle of your forearms when your arms are extended overhead.
♀ 55 lb
♂ 75 lb
Coaching cues:
On the burpee pull-up, don’t waste time after completing the pull-up. Immediately get back to the ground and “rest” in the bottom of the burpee. Just don’t get caught lying on the ground for too long.
Resources:
The Deadlift
Burpee Pull-Up
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