"DTEAM"
[TEAMS OF 3]
5 Rounds For Time:
P1: 20/16 Calorie Row
P2: 20/16 Calorie Bike Erg
P3: 1 Round of "DT" (135/95)
1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* Switch After Completion of All Stations
Time Cap: 25 Minutes
KG | (61/43)
AMRAP 20:
18/15 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Deficit Handstand Push-ups (4"/3")
• Rest 1 Minute Between Rounds
Barbell: (155/105)
Today we have a team workout, while we dont get to really share the load with our team we will wait till we all complete our work to move onto the next. We've got a slightly lighter DT with a rowing appetizer to spike our breathing at the start of each round. Barbell cycling under fatigue is the challenge today. How well can you strategize your breaks or can you hold onto that barbell all the way through to your rest each round?
Rounds plus reps completed.
Row | About 1:10 of work or less.
Deadlifts | Unbroken, or breaking after rep 11.
Hang Power Cleans | Unbroken, or breaking after rep 8.
Push Jerks | Unbroken sets for all rounds.
Barbell cycling
Focus on efficient cycling is a simple, actionable way for athletes to improve their performance on this workout.
In the deadlifts, send the hips back first each rep
In the hang power cleans, cycle from a high hang for efficiency
In the push jerks, use the receiving position of each rep as the driving position of the next
Row
Reduce Reps
1:00 Time Cap
15/12 Calorie Ski
18/15 Calorie Bike
200m Run
175/150m Air Run
Deadlift
Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift
Hang power clean
Reduce Loading/Reps
Sub Dumbbells/Kettlebells
Push jerk
Reduce Reps/Loading
Sub Dumbbells/Kettlebells
Push-Ups
HSPU
INDY VERSION
AMRAP 20:
18/15 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* Rest 1 Minute Between Rounds
Whiteboard Brief
General Flow
Row | tell, show, do, check
Catch with flat back, heels down, and vertical shins.
Finish with the handle at sternum and slightly open hips
Focus on 500m/split
Maintain same 500m/split
Maintain same 500m/split
Help athletes understand that this is the most efficient way to complete the row today
Hang clean | tell, show, do, check
Focus on hard hips and fast elbows
Stick the landing to adjust receiving position
Jerk | tell, show, do, check
Focus on timing of leg drive and then press
Focus on rapid turnover from dip to drive and then hard punch.
Stick land to adjust receiving and overhead position.
Deadlift | tell, show, do, check
On the way up - Stop above the knee, stop at mid thigh, stop at lock out.
On the way down - hips back first to mid thigh, stop above the knee, stop at midshin.
Focus on the shoulders over the bar in the set up
Focus on a straight bar path
Practice Round
Break
Workout adjustments if needed
Look For
Cue athletes to initiate the movement by engaging their hip muscles. Emphasize the hip hinge, pushing the hips back while maintaining a neutral spine.
Encourage athletes to try and cycle from a high hang for efficiency today.
Look for athletes to use the receiving position of each rep as the driving position of the next.
AMRAP 20:
18/15 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rest 1 Minute Between Rounds
Barbell: (135/95)
“You make a living with what you get. You make a life with what you give.” - Winston Churchill
Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or ulterior motive, but because you believed it was the right thing to do. You genuinely cared.
Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.
Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… How did you feel, witnessing that? Did it make you feel more generous?
If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.
2 Sets
Max Reps of Dumbbell Z-Presses
Max Reps Strict Toes to Bar
Rest 1 Minute Between Sets
