Name: Playbook - Richard Sopinanukul - Run-Lift-Burpee
Uploaded: 2022-04-01T16:38:56.069Z
Duration: 60 min
Description: Run-Lift-Burpee

Bere

This workout is broken down into two sections with a five minute break in between them.

Scale if needed!

Your score is total number of rounds combined.
Let me know what you get in the comments!

WOD - part A
AMRAP 15mins
Barbell: RX:95/65 - RX+:155/105
200m Run
3 Deadlifts 
2 Power Cleans
3 Front Squats
2 Burpees Over Bar

Rest 5 mins

WOD - part B
AMRAP 15mins
2 Burpees Over Bar
3 Front Squats
2 Power Cleans 
3 Deadlifts
200m Run

*Score is total rounds. If the time is up but you're in the middle of a set, you are allowed to finish it.

Using an empty bar, PVC or a dowel stick, perform the following movements.

- Start with a wide toed out stance and a barbell at your feet
- Pick up the bar and pull up to chin height, leading with the wrists while keeping elbows higher than wrists at the top of the pull
- Maintain a tight core throughout the movement - Lower the bar down with controlled movement

Barbell Sumo Deadlift Highpull

- Begin with barbell in a hang position, above the knees.
- Shrug and pull your arms under the bar at the same time go into a semi squat and catch the bar on your shoulders.
- Stand up with the bar with legs locked out to complete the rep

Barbell Hang Power Clean

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

Warmup

Use this time to practice each movement and build up to your working weight for the upcoming WOD.

Barbell: RX:95/65 - RX+:155/105

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

Barbell Deadlift

- Start with feet hip width apart 
- Hand placement should be a thumbs distance from hips.
- Grab the bar (utilize the hook grip)
- Stand up, shoulder and hip rises at the same time.
- Shrug and pull yourself under the bar, catching the bar on your shoulders in a semi squat stance.
- Stand up to complete the rep.

Barbell Power Clean

Skill/Build up

Complete as many rounds as you can within the 15 minute mark.
Scale if needed.

AMRAP 15mins
Barbell: RX:95/65 - RX+:155/105
200m Run
3 Deadlifts 
2 Power Cleans
3 Front Squats
2 Burpees Over Bar

Rest 5 mins

*Score is total rounds. If the time is up but you're in the middle of a set, you are allowed to finish it.

- Run at a good pace for you 
- Increase speed and intensity as you progress

Bodyweight - Running

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over bar 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement

Burpee Over Bar

WOD - part A

- controlled breathing 
- get that heart rate down
- relax

Bodyweight-rest

Complete as many rounds as you can within the 15 minute mark.

Scale if needed.

AMRAP 15mins
Barbell: RX:95/65 - RX+:155/105

AMRAP 15mins
2 Burpees Over Bar
3 Front Squats
2 Power Cleans 
3 Deadlifts
200m Run

*Score is total rounds. If the time is up but you're in the middle of a set, you are allowed to finish it.

WOD - part B

Run-Lift-Burpee

Will Bohne

Every now and again I think it’s in my head - that i’m over exaggerating and your workouts aren’t that hard and I can do them - and then you give me one like this that has no heavy weights or crazy exercise but still gets you a hell of a good workout. thanks

Run-Lift-Burpee

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