Home Gym
1200
Warm Up
Hip Hammy
Deadlifts - 135, 185, 225
Metcon
AMRAP 45
1000 meter run
10 deadlift 225#
1000 meter run
50 sit-ups
This was modified from main site programming which called for 800 meter runs and deadlifts at 315# for men and 215# for women. Rather than doing an out and back course, I opted for the 1000 meter loop in my neighborhood.
Round 1 ~ 20:30
Round 2 ~ 42:15
Round 3 - Hail Mary run coming in at 50:15
Score = 2 scaled rounds + 1 rep
Tough workout and a mental win. The deadlifts quickly became singles. The sit-ups started in sets of 10 and ended in sets of 3. The run segments started at 7:30 and slowed to 8:00+
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