Charlie Mike: Day 22 - Deadlift, Metabolic Conditioning

Congrats, you've hit the halfway mark. Now it's time to really crank things up!

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You've done it—you've mastered the initial strength test, worked on increasing your numbers, and pushed your way through both skill-based and timed metcons. You've come through on your commitment. Now it's time to conquer.

Charlie Mike Week 4 Conquer
Watch the video - 1:17

You should be familiar with most of the exercises in today's circuits but, in case you're not, here's a quick one-exercise refresher: To complete a man maker, grab a set of dumbbells and place them in front of you. Assume the push-up position. Do a single-armed row on each side, hop to your feet, and clean the weights to shoulder level. Descend into a squat, and then explode up as you press the weights overhead.

If you're feeling up for it after crushing 50 reps of burpees, do some extra conditioning today. A brisk three-mile run could be just the thing to take today from good to great.

Day 22: Deadlift, metabolic conditioning




4 sets of 5-6 reps at 85%, 2-minutes rest
Deadlift Deadlift


Circuit: 3 rounds without stopping, then 5-10 minutes rest

Man maker

10 reps
Man maker Man maker


20 reps (alternative: hanging leg raises)
Toes-to-bar Toes-to-bar


200 meters
Run Run


1 set of 50 reps
Burpee Burpee

Optional extra conditioning Optional extra conditioning

Don't forget to write down your deadlift weight, your circuit times, what weights you used, if you chose to complete the extra conditioning, and how you felt after finishing the workout.

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