10-9-8-7-6-5-4-3-2-1 Rep rounds:
245lb Deadlift
225lb Back Squat
185lb Bench Press
Load up three bars and charge through for time.
Results
- Justin - 36:17, as Rx'd
Seth - 25:41, as Rx'd
Jason - alternate workout, "Jackie" in 15:44, sub SDLHP for rowing
5 comments:
Ok, so is there any way to modify the back squat for dumbbells? I think I can easily do the others with dumbbells. I have no bars here....
You can do Goblet Squats with Dumbbells. This image pretty much sums up the movement: http://www.davedraper.com/site%20images/goblet-squat.jpg
Make sure you (safely) go heavy with those dumbbells. This is an endurance strength workout, not a metcon. Take rest as needed, but use a weight that is challenging for you to complete each set.
Also, big kudos for continuing to go at it by yourself and with lame equipment. Don't worry about people's crazy looks. They'll "get it" if they ever take the time to compare their own progress to yours. :-)
since i only have 1 bar, no place for heavy squats, and no bench (aka excuses not to do this) i went with "Jackie" from HQ the other day.
1000m row (sub'd 100 45# SDLHP)
50 45# thrusters
30 pull-ups
only managed a 15:44 which, comparatively speaking, is a pretty bad time. stupid thrusters are my nemesis.
thanks Justin! i will try that!
That was a really tough workout. I managed to get all sets unbroken except 9,8 & 7 rep squats. Plenty of resting/gasping for air between exercises.
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