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.