“New” lift and sleds!



3 rep RDL from a Rack

* RDL is a 3/4 deadlift starting from standing and working down to 3″ below knee

* Work up to a heavy, but not quite maximal set of 3 in 5 or 6 sets in 15 minutes or so

(50, 65, 75, 85, 90, 90+ of your Deadlift 1RM)



2:30 clock to complete:

75m Sled Drag (Small Sled + 3-4/4-5 45# plates)

* 45-60 seconds total for this drag

Max total feet of legless rope climbs with time left

REST 5:00

75m Sled Drag

Max total reps of STRICT chin above bar pull ups

REST 5:00

75m Sled Drag

Max total reps of Ring Rows with feet on a 20″ box


Scale options galore on this one, but make the pulling movements easier as the rounds progress and pick movements that allow you to complete some volume at each section without getting too bogged down at any point…



Palms down wrist curls x 6-8 reps

Triceps pressdowns with a band x 6-8 reps

2-3 sets with tougher weights than the last few weeks since the reps are reduced

Justin VanBeek

Written by: Justin VanBeek

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