Lumberjack 20
The Heroes
Workout description
For Time: - 20 Deadlifts (275/185 lbs) - 400 meter Run - 20 Kettlebell Swings (2/1.5 pood) - 400 meter Run - 20 Overhead Squats (115/75 lbs) - 400 meter Run - 20 Burpees - 400 meter Run - 20 Chest-to-Bar Pull-Ups - 400 meter Run - 20 Box Jumps (24/20 in) - 400 meter Run - 20 Dumbbell Squat Cleans (45/35 lbs) - 400 meter Run
Warmup:
10
min
Equipment:
Barbell, Dumbbell, Kettlebell, Plyometric Box, Pull-Up Bar
Cooldown:
5
min
Modality:
Endurance, Gymnastics, Weightlifting
Coaching notes
Today it consists of several strength exercises followed by 400-meter runs. Start with 20 deadlifts (275/185 lbs) to build power, then run 400 meters to get your heart pumping. Next, complete 20 kettlebell swings (2/1.5 pood) before running another 400 meters. Move on to 20 overhead squats (115/75 lbs), followed by another run. After that, tackle 20 burpees, then run again. Continue with 20 chest-to-bar pull-ups and run 400 meters once more. Next, do 20 box jumps (24/20 in) followed by another run, and finish with 20 dumbbell squat cleans (45/35 lbs) and a final 400-meter run.