Taken straight from the minds of CrossFit - a high-pace functional workout scheme designed to help gym rats maximize their time (See Sweat Storm below) - this routine combines one heavy weight staple, one bodyweight move and sprints to help you get stronger and look better for it.
Load the bar with 225 pounds - or at least 75% of your 1RM on the deadlift - and knock out 12 clean reps, pausing only if absolutely necessary (tempo is key to this workout). After your 12th rep, immediately perform eight pull-ups with the grip of your choosing and without using any momentum - no kipping is allowed. Just make sure that your chin comes level with the bar for each rep. After that, run 400 meters - or a quarter of a mile on a treadmill - at the top pace you can sustain. This entire circuit is performed five times in a row with as little rest as possible. Your aim is to complete the workout in as short a time as possible.
If you want to share your results with other CrossFitters, check out other Workouts of the Day or to look for a CrossFit gym in your area, visit www.crossfit.com.
WORKOUT OF THE DAY
5 rounds for time of:
12 Deadlifts - 225 pounds
8 Pull-Ups*
400m Run
* Dead hang (i.e. no swinging or kipping)
RELATED ARTICLES
SWEAT STORM
HELL WEEK THE DEADLIFT: STEP-BY-STEP
MASTERING THE ONE-ARM PULL-UP
