Peak 180 – Peak Class Workout
Primer
Metcon (No Measure)
EMOM x 6 Mins: (3 Rounds)
1) 5 Deadlifts (building to workout weight)
2) :20 Handstand Hold/Plank Hold
*Last set should be at workout weight*
For example, if you are going to be using the RX loading of 185lbs for the Deadlifts, you can build as follows: 135-155-185.
Metcon
Metcon (Time)
For Time:
40-30-20-10
Cal Row
20-15-10-5
Deadlifts
HSPU
-Rest 1 Min After Each Round-
(25 Min Time Cap)
RX
185/135
Scaling:
Row
– Cals (30-20-10-5)
Deadlifts
– Weight
HSPU
– Box HSPU
– Pike HSPU
– Hand Release Push-Ups
Score is total time including rest.
Goal:
15-20 Mins
Get in a groove on the rower and if you are going to break up the Deadlifts and the HSPU, do it from the beginning. Muscle fatigue will set in quicker than you think!
Structural
Metcon (No Measure)
3 Sets:
5/5 Single Leg RDL’s (Barbell)
10 Supinated Bent Over Rows (:03 Eccentric)
:30 Single Leg Glute Bridges (R)
:30 Single Leg Glute Bridges (L)
-Rest 1:00 Between Sets-
Load the barbell with light-moderate weight or you may use an empty barbell.
Aim for continuous and quality movement on the glute bridges.