Workout of the Day

A. Three sets, not for time, of:
Rope Climb x 2 ascents
Hollow Rocks x 30-40 seconds
Double-Unders x 40-50 reps

B. Take 8-10 minutes to build to a heavy Deadlift
Males – somewhere between 315 and 365 lbs.

THIS IS THE WEIGHT YOU WILL USE FOR THE WORKOUT – you should be able to complete 4 unbroken reps in the first round . . . but it shouldn’t feel easy.

C. Complete as many rounds and reps as possible in 5 minutes of:
Deadlift x 4 reps
Muscle-Up x 4

D. Rest exactly 5 minutes after Phase C, and then:
Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups


A. Rope climb 2 x 3…Hollow rocks 40, 30, 30…Double-unders 38, 28/12, 18/10/12 (feeling better, just got off rhythm today.
B. worked up to 355
C. 355 DL. 2 rounds + 1 DL (unbroken DLs first round..lots of time spent on muscle-ups).
D. 4 rounds + 2 box jumps.

Ugh! Muscle-ups were really tough w/Heavy Deads. Need to touch those every day by doing at least a handful + some of the transitional exercises towards no-false grip muscle-ups before each workout. 30 inch box jumps felt pretty good.