For time: 100 Deadlifts (95 lbs) 100 Power Cleans (85 lbs) 100 Power Snatches (65 lbs) 100 Overhead Squats (55 lbs) 10 Man makers (1 pood)
Glad I had a partner for this long chipper. Splitting the work evenly made it possible to move through quickly and in small manageable sets. The original name is Rouse 410 The workout was designed to be done solo. I found it while flipping through WODwell on Instagram and thought it would be fun to do while the kids were napping.
Fun is defiantly the wrong word. I hit a wall during the power cleans and it felt like those reps took forever. Everything was broken up in small sets: 10’s on the Deadlifts, 3’s on the Cleans and Snatches, and 8’s on the Overhead squats.
Finishing with single on the Man Makers was just brutal but a great way to end a workout and call is quits for the day.
This is a very tough workout to do early in the morning. Lift 105lbs overhead before 6:30am I normally avoid. For some reason I was feeling rested and healthy, so I gave it a go.
With a little mobility and warm up I was able to tackle this workout as planned. Push through all 15 burpees. Complete 11 Deadlifts then rest. 8 Hang power cleans then rest, and 6 push-jerks and rest.
By stopping one rep before the next movement gave me a second to breath and make it so I didn’t have to do an additional rep. For example, starting the push-jerks I need to hang power clean the barbell to the rack position for the jerk. Therefor I could stop one rep short and still get all the reps in.
5 rounds every 5 minutes for 25 minutes: 15 Burpees 12 Deadlifts (155/105lbs) 9 Hang Power Cleans (155/105lbs) 6 Push Jerks (155/105lbs)
Score: Completed every round under 3 minutes.
I enjoyed this workout and I was able to complete it becasue I had a little more flexibility with time this morning, which was nice for a change.
Cold, dark, wet, early, tired the list of reasons not to workout could go on forever. After hitting snooze several times I decided to suck in up and workout even if its not my best performance.
Feeling pressed to get this workout done. I jumped into this sprint and it took me 2 rounds to finally feel warm. Even if it wasn’t my best performance, I made time for myself, my health and I made it to the office on time. Win, win!