*Immediately following each set of deadlifts, perform 3 max effort vertical jumps, resetting each rep.
"Bulldozer"
For Max Calories
4 Sets
2:00 AMRAP
12-9-7-5 Deadlifts 125/85kg
50 Double Under’s
-Max Cal Machine in the Remaining Time
Rest 1:00 b/s
Objectives / Stimulus / RPE / Workout Strategy
Stimulus: Posterior Chain / Muscular Endurance
RPE: 8/10
Primary Objective: Achieve more than 1:00 of time on the rower to accumulate max calories
Secondary Objective: Complete 20/16+ Cals per interval
Athlete Strategy and Workout Notes:
The deadlifts here today are meant to be moderately heavy here today and at a load that allows for unbroken reps without a challenge, but just enough to get the posterior chain lit up prior to grabbing the jump rope.
The combination of the Deadlift and the Double Under’s should take at most 1:00 minute, but for the majority of the intervals take around 40-45 seconds which will leave you 1:00+ on the machine with the goal of completing 20/16+ cals in the remaining time. We have a brief 1:00 rest to allow the heart rate and muscles to come back a bit before getting onto the next set.
Remember that the reps go down on each interval, so you will have a good amount more time on the Rower in the final 2 rounds than the first 2.
