AMRAP in 25 min:

250 m row
10 deadlifts AHAP
10 OH DB press (strict) AHAP
10 lat pull downs AHAP
1 lap elliptical 6/8 (<65 rpm)
1 min standing spin bike sprint

Post rounds completed and weights used to comments. 


Workout Notes:  

  • The intention of this workout is to spike your HR with a sprinted row + heavy weights then force it to recover under moderate activity.
  • To get the most out of this workout, come a little early and play with the weights you'll be using during the workout. Start light then find 85% of your 10 RM for each of the weight exercises above. I need you at or near your 10 rep max (RM) throughout the workout. Only when you are ready though. Rookies don't even try it. 
  • To give you an idea, Rob H. pulled a 185 for DL, 13 on the pull-downs and used 40s OH! 
  • Now, plow this thing! Most of our vets got around 4 rounds of this in the beta version. I challenge you to get 4 again! (rookies ignore)

Murdocks using their fitness up Bell's Canyon, lower falls! Spectacular!

Murdocks using their fitness up Bell's Canyon, lower falls! Spectacular!

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