Bodyweight Deadlift – As many reps as possible
Step-up – Plyo box – As many reps as possible
Notes: This was a test. The number of reps ranged quite a bit all the way up to 120. Once the reps crest over 100 it becomes almost 100% muscular endurance/cardio endurance and absolutely no increase in strength (according to Michael Yessis). There are 3 major goals for the deadlift, body weight, 2x body weight and 3x body weight; although I have heard or remember reading that most of the top crossfitters are at 2.5x body weight and over that it starts to negatively impact other aspects of fitness. This is one of those “exposing” workouts that either show you that your either not strong enough yet or weigh too much, or both. Remember though, it’s not an attack on you, it’s just feedback. The current state you are in is a result of the sum total of your choices up to this point, all we have to do now is make different choices if you want different results. This says nothing about your identity, who you are at the core.
Usually most deadlift tests would go for 2 min. But I wanted to push the grip and lower back endurance to the limits as I’m sure most of you are feeling by now. You’re welcome 😉
The “step-ups just suck.” to quote Rob Shaul at Mtn. Athlete. Most people were in a tight range on these which I find interesting. The deadlift had massive differences but the step-ups were all in a tight range…not sure what that means yet but I’m sure it means something. According to Rob, step-ups are one of the better exercises for leg strength and cardio. Kind of interesting to see which one gives out first on high rep step ups, and they are very practical in terms of real world application. “It’s hard to row up a mountain.”
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See you all soon.