2 rounds for time of:
1,600-meter run
15 deadlifts

♀ 185-lb barbell
♂ 2255-lb barbell

Stimulus and Strategy:
Today, you’ll take on a longer metabolic workout with running and moderate-to-heavy deadlifts. Shoot to complete each run in 10 minutes or less and the deadlifts in 2 minutes or faster each round. Take time in the warm-up to work on deadlift mechanics and positioning. Remember, if you cannot maintain sound technique, you’ll need to reduce the weight until you can. This will only get more challenging after each run. Advanced athletes should push the pace on the run, while intermediate and beginner athletes should be more conservative to maintain energy for the deadlifts.

“Do you want to get bigger and stronger? Then do this: stop trying to make training complicated. Forget about this theory and that theory. Don’t over-analyze the situation. Quit wasting time on arid intellectual debates. Leave the theorizing for the rest of the world. Go to the gym and train.”

Sound familiar? It should. Because if you’ve ever spent more time researching workout plans than actually working out, you already know the problem he’s describing.

Would you rather listen to a conversation about this? You can do that here.

The Noise Has Only Gotten Louder

In 2001, the fitness internet was a fraction of what it is today. Now, there’s an infinite scroll of podcasts, studies, influencers, and training methodologies all competing for your attention and your doubt. High-protein, low-protein. Zone 2. VO2 max. Interference effect. Visceral fat protocols. Sleep optimization before training optimization. The list never ends.

So Here’s the Move

Shut up and train

For time:

5 Rounds
10 hang power snatches
10 push presses

Rest 3 minutes

5 Rounds
10 sumo deadlift high pulls
10 front squats

For time:
10 push jerks
60 double-unders
10 push jerks
40 double-unders
10 push jerks
20 double-unders

♀ 125-lb barbell
♂ 185-lb barbell

Stimulus and Strategy:
Today, you’ll take on a relatively short workout with a challenging load on the jerks and a bit of volume of double-unders. Choose a challenging weight that still allows for no more than one short break on each round. Better to challenge yourself with a heavier load than to go too light.   A hidden element of this workout is the redundancy, specifically with the jumping demands and shoulder fatigue. To aid with this, focus on maintaining hip extension on the jerks and aggressively pushing under the barbell to lock it out and stabilize it.

3 rounds for time:

10 deadlifts

20 deficit pushups

10 front squats, 95 lb.

Annie

50-40-30-20 and 10-rep rounds of:

Double-unders

Sit-ups

Thruster 1-1-1-1-1-1-1 reps

20 minutes AMRAP

35lb dumbbell squat cleans, 10 reps

10 pull-ups

10 box jumps

3 rounds for time of:

800-meter run

23 back squats, ¾ body weight

13 deadlifts, 1 ½ body weight