Name: Playbook - Eric Hinman - W3/D3 Deadlift, Mid-line, Core, Legs, and Conditioning
Uploaded: 2022-12-12T13:33:37.257Z
Duration: 75 min
Description: W3/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

Samuel

Glenn Tanti Cuschieri

Stuart

Pablo

That was a lot of box jumps today 😂 and the burpees...replaced rowing with airbike and it was intense.

Michelle

Brandon

Row x burpee superset was naughty af. Jheeeeze!! 💦💦💦

Jacob Forrest

Amazing, starting to love conditioning 🔥🔥🔥

ARIJUS

5 min assault bike hugging 20lb med ball as substitute 🤷🏻‍♂️🤷🏻‍♂️ fun one!

Nick

John

3 rounds, building intensity with each round
15 calorie row, 12 stiff leg dumbbell deadlift (light weight), 10 box jumps (building in height)

- Work for time, distance, or calories
- Increase speed as comfortable

Dumbbell Deadlift

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Deadlift + Core Warmup

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Do your sets at around these percentages of your one rep max deadlift 
15 @ 45%
12 @ 50%
4 x 8 @ 64% - superset these working sets with box jumps - 15 box jumps after each set of 8. Shoot for a height that is challenging but you can do without resting in between reps

Conventional deadlift

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time


Build in height with each set, finishing the final 8 sets at a difficult height. Focus on explosive power.

Slow pull from the ground, then explosive through the midline, opening up your hips

Clean pulls

Accumulate 5 minutes using a 100# bag men / 60# bag women

I like to do this in 1 min intervals with minimal rest. You can stand in place or walk with it.

Sandbag Bear Hug

Every 3 minutes for 21 minutes, complete 20 cal (men) / 14 cal (women) row + 12 burpees jumping over the erg. 

This should take around 90 -100 seconds to complete the row + burpees and you should have 80-90 seconds of rest. Scale accordingly.

Burpee over rower

Row + burpees jumping over the rower

W3/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

Justin

Darren

Luis

W1/D1 Squat Day + Fan Bike Anaerobic Conditioning!

Earlen

Michael

I wonder if a female should modify this at all… I.e. more lower body work vs. upper body  heavier weights/reps

Nicole

W1/D2 Chest, Arms, and Upper Body + Conditioning

Jared

Vasco Biscoito

Ran that sesh real smooth, smooth…, like a clapped out dodge stratus! But for real, real solid!

Todd

W1/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

2 rounds:
15 mins sauna, 2.5 mins ice bath. 

Unreal.

George

Evan

Did this yesterday after workout, good recovery.  Used steam sauna and cooler pool. It’s not Ice, but it still felt good.

W1/D3 Optional - Recovery Contrasting Heat / Cold

Blad

4.5 mile easy run in hilly terrain. Legs felts good. Cold plunge after sauna last night helped tons.

W1/D4 Aerobic Cardio

Tyler

Workouts are crushing me. But it’s amazing. Love the feeling of accomplishment in the end.

Usman Mozumdar

W1/D5 Shoulders + Pressing - Strength + Conditioning

45min was tough but I got it done! 👍🏻

Joshua

W1/D5 Optional - Recovery Infrared sauna session

W1/D6 Active Recovery Day

W1/D7 Optional - Recovery - Ice Bath

The amount of bitching and mourning is definitely worth it haha

Jacob Robinson

W2/D1 Squat Day + Fan Bike Anaerobic Conditioning!

W2/D2 Chest, Arms, and Upper Body + Conditioning

Danny

Katie

W2/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

Sauna was killer, ice bath + hop in the snow in PC was even better.

W2/D3 Optional - Recovery Contrasting Heat / Cold

Good way to loosen up.  Pretty stiff from the day before, feel great now.

W2/D4 Aerobic Cardio

Only managed 6 box over burpees in 30 secs, but that was destructive enough 😂 and assisted pull-ups...my nemesis...could barely do 5x 10 reps and that was it. Doing my best here 🥺

Great workout back after the holidays. Thanks Eric!

Taylor

W2/D5 Shoulders + Pressing + Conditioning

Meant to hit 5 stars, good way to end the day

W2/D5 Optional - Recovery Infrared sauna session

Went to failure on the burpees and mountain climbed the rest

Daven

W2/D6 Legs + Core + Conditioning

W2/D7 Active Recovery Day

The ice bath; not my favourite. But hope it works.

Sean

W2/D7 Optional - Recovery - Ice Bath

Thomas

W3/D1 Squat Day + Aerobic Conditioning!

The emom was el brutal I took and extra minute total of rest threw it

Patrick Krauss

W3/D2 Chest, Arms, and Upper Body + Conditioning

W3/D3 Optional - Recovery Contrasting Heat / Cold

W3/D4 Aerobic Cardio

Burpee pull ups...pull ups in general, I'll need to keep working hard to be able to do them someday 🥴 but hey, still fighting and loving the workouts!

W3/D5 Shoulders + Pressing - Strength + Conditioning

Great way to end the workouts and be ready for tomorrow.

W3/D5 Optional - Recovery Infrared sauna session

Alex

W3/D6 Legs + Core + Conditioning

W3/D7 Active Recovery Day

W3/D7 Optional - Recovery - Ice Bath

W4/D1 Squat Day + Aerobic Conditioning!

Merna

W4/D2 Chest, Arms, and Upper Body + Conditioning

Gym doesn’t have a sand bag but otherwise great!

Jeff martin

I never thought that kb swing and burpees combo would be this destructive 🙃 
And I love the deadlift + box jumps combos 👌

W4/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

W4/D3 Optional - Recovery Contrasting Heat / Cold

W4/D4 Aerobic Cardio

The next shoulder workout isn’t very specific, I repeated this workout in place of the other one

Matt Aiello

W4/D5 Shoulders + Pressing - Strength + Conditioning

Matt

W4/D5 Optional - Recovery Infrared sauna session

W4/D6 Legs + Core + Conditioning

W4/D7 Active Recovery Day

W4/D7 Optional - Recovery - Ice Bath

Great workout, wall sits were a proper dusting!!

Second time going through this and it’s better than the first!

W5/D1 Squat Day + Row Aerobic Conditioning

W5/D2 Chest, Arms, and Upper Body + Conditioning

Jaime

Assault bike is for the understanding of how easy life can be once you finish EMOM

W3/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

Community

More workouts from Eric Hinman