Bench, deadlift, pull ups

SUNDAY · SEP 6 · 26 MIN

Bench, deadlift, pull ups

Six men ran this yesterday sharing two bars. On your own you keep the pairs and just work one at a time.

Warm up

1 mile, easy.

The work

45 on, 20 off. Alternate the pair for 4 sets, then move on. Two times through.

The pairs:

Scaling

No rower, run or skip. No pull up bar, inverted rows. No bench, floor press. Light dumbbells on the deadlift, go single leg. Pick a weight you could rep 15 times fresh. You will get 10 or 11.

Notes

Set a 45 and 20 interval timer and let it run. Set up one pair at a time, so you are only moving twice a lap.

Tell me what you thought of this week's standard, whether you held it, started it and quit, or there's something else on your mind. Just hit reply.

Whatever you got in today, that's enough. It all counts. See you on the next one.

The rest of the week lives in the Strava club.

Tony.