STRENGTH:
5×5
Deadlift
(Tempo – 3030)
*Use 70-75% of 5RM for all sets.

WORKOUT:
“RIPCORD”
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift
400m Run

Today we put our focus on some tempo deadlifts with 5 sets of 5 reps to build control over this portion. Then we’ll look to crush the workout of the day which will be 4 Rounds of 15 Chest to Bar Pull-ups, 15 Deadlifts and a 400m Run. Today will be a grinder!

Today’s overall focus is to make sure that each athlete is able to handle the weight with good form. Good form is so important (and not just lifting heavy because everyone else is.)

For the workout we want each athlete perform the given work with the 16 minute time cap. Think of which movements you will excel and where you might need to scale back. Remember there is nothing wrong with scaling as long as you give it your all! 

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