10min Bodyweight Deadlift + Toes to Bar Challenge
Minute 1 = 1/1 – Minute 2 = 2/2 – Minute 3 = 3/3
For Time: (20min cap)
10 SumoDeadlifts
400m Run/Row or 1k Assault Bike
10 Deadlifts
Rest 1min
20 Barbell Push-ups
200m Run/Row or .5k Assault Bike
20 Push-ups
Rest 1min
20 Kettlebell Sumo Deadlift High Pull
400m Row/Run or 1k Assault Bike
20 Kettlebell Swings
Rest 1min
20 Toes to Bar
200m Row/Run or .5k Assault Bike
20 WB Sit-ups
Rest 1min
10 SumoDeadlifts
400m Run/Row or 1k Assault Bike
10 Deadlifts
**Athletes can start at top or bottom**
Loads:
Barbell = 225/155lbs RX+275/185 MRX185/125 lbs
Kettlebell = 24/16kgs RX+ 32/24 MRX 20/12kgs
Wallball = 20/14lbs MRX 20/10lbs
Core Development
15 Kang Squats
15 Hip Extensions to 30 sec Hold to 15 Hip Extensions
17:52 rx (all bike)
A. Shammed (pulled a Will)
B. 17:13 RX Row
A: got thru 9 rounds at 200# DL
B: 18:08, MRx scale with bike
C:complete
Complete @185
16:25 rx row
On the road
A: finished all at 225
B: 16:51 rx row
Complete @ 195 ✅ (BW: 194)
19:38 rx+ (in order/run)
2:45/1:55/3:40/3:47/3:31
A. Completed rx
B. 16:31 rx+
A. Completed at 180
B. 15:10 Rx+
A. Completed rx (145)
B. 18:23 rx+ run
A. Completed RX (130)
B. 17:11 RX+ row
A. Completed
B. 4+17 rx+ (row)
A: Completed RX @185# (BW=170)
B: 14:21, RX (From top/225#/24kg/Run)
(Splits – 2:00/1:21/2:53/2:01/2:06)
3+39 scaled to 125# (run)
Order: top/down
19:50 +