Clean Eatz Mt. Pleasant brings you Dead Bug where you will be tested on your willingness to go deep into the pain cave.
Dead Bug features an ascending rep scheme of deadlifts and lateral burpees over the bar. Athletes will have 5 minutes to record as many reps as possible.
See below for workout variations, standards and workout flow. Dead Bug is for Saturday divisions only.
Disinfectant spray and towels will be used to clean workout equipment following each heat.
Dead Bug
For Reps
5:00 AMRAP
3 Deadlift (155/105)
3 Lateral Burpees over the Bar
6 Deadlift (155/105)
6 Lateral Burpees over the Bar
9 Deadlift (155/105)
9 Lateral Burpees over the Bar
12 Deadlift (155/105)
12 Lateral Burpees over the Bar
15…18…21…24…etc.
Continue to increase by 3 reps each round until time expires.
Score = Total reps
Workout Description
Athletes will begin the workout standing in front of their barbell. At 3. 2. 1. Go, athletes will pick up the barbell and begin their deadlifts. Athletes will begin with three deadlifts, followed by three lateral burpees over the bar. Each following round will increase by three reps. The second round, the deadlift reps will increase to six and the lateral burpees over the bar will increase to six reps. Athletes will continue to increase by three reps each round until the time expires. Scoring will be total reps completed.
Tie Break
There is no tiebreak for Dead Bug.
Movement Standards
Deadlifts – Athletes must stand fully extended with legs, knees and hips fully extended. Athletes must return to the ground with both plates making contact with the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Athletes can not bounce the barbell.
Lateral Burpees over the Bar – Athletes must touch their thighs and chest to the ground at the bottom of the burpees. Athletes must drop to the bottom of the burpee laterally facing the barbell (head at one end of the barbell, feet at the other end). Athletes must jump down into the bottom of the burpee and jump to their feet. Stepping down and up will not be permitted. Athletes must jump over the barbell with two feet.
Dead Bug
For Reps
5:00 AMRAP
3 Deadlift (135/95)
3 Lateral Burpees over the Bar
6 Deadlift (135/95)
6 Lateral Burpees over the Bar
9 Deadlift (135/95)
9 Lateral Burpees over the Bar
12 Deadlift (135/95)
12 Lateral Burpees over the Bar
15…18…21…24…etc.
Continue to increase by 3 reps each round until time expires.
Score = Total reps
Workout Description
Athletes will begin the workout standing in front of their barbell. At 3. 2. 1. Go, athletes will pick up the barbell and begin their deadlifts. Athletes will begin with three deadlifts, followed by three lateral burpees over the bar. Each following round will increase by three reps. The second round, the deadlift reps will increase to six and the lateral burpees over the bar will increase to six reps. Athletes will continue to increase by three reps each round until the time expires. Scoring will be total reps completed.
Tie Break
There is no tiebreak for Dead Bug.
Movement Standards
Deadlifts – Athletes must stand fully extended with legs, knees and hips fully extended. Athletes must return to the ground with both plates making contact with the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Athletes can not bounce the barbell.
Lateral Burpees over the Bar – Athletes must touch their thighs and chest to the ground at the bottom of the burpees. Athletes must drop to the bottom of the burpee laterally facing the barbell (head at one end of the barbell, feet at the other end). Athletes can jump or step down into the bottom of the burpee and jump or step to their feet. Athletes can jump or step over the barbell. If jumping, the athlete must jump with two feet.
Dead Bug
For Reps
5:00 AMRAP
3 Deadlift (135/95)
3 Lateral Burpees over the Bar
6 Deadlift (135/95)
6 Lateral Burpees over the Bar
9 Deadlift (135/95)
9 Lateral Burpees over the Bar
12 Deadlift (135/95)
12 Lateral Burpees over the Bar
15…18…21…24…etc.
Continue to increase by 3 reps each round until time expires.
Score = Total reps
Workout Description
Athletes will begin the workout standing in front of their barbell. At 3. 2. 1. Go, athletes will pick up the barbell and begin their deadlifts. Athletes will begin with three deadlifts, followed by three lateral burpees over the bar. Each following round will increase by three reps. The second round, the deadlift reps will increase to six and the lateral burpees over the bar will increase to six reps. Athletes will continue to increase by three reps each round until the time expires. Scoring will be total reps completed.
Tie Break
There is no tiebreak for Dead Bug.
Movement Standards
Deadlifts – Athletes must stand fully extended with legs, knees and hips fully extended. Athletes must return to the ground with both plates making contact with the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Athletes can not bounce the barbell.
Lateral Burpees over the Bar – Athletes must touch their thighs and chest to the ground at the bottom of the burpees. Athletes must drop to the bottom of the burpee laterally facing the barbell (head at one end of the barbell, feet at the other end). Athletes must jump down into the bottom of the burpee and jump to their feet. Stepping down and up will not be permitted. Athletes must jump over the barbell with two feet.
Dead Bug
For Reps
5:00 AMRAP
3 Deadlift (185/125)
3 Lateral Burpees over the Bar
6 Deadlift (185/125)
6 Lateral Burpees over the Bar
9 Deadlift (185/125)
9 Lateral Burpees over the Bar
12 Deadlift (185/125)
12 Lateral Burpees over the Bar
15…18…21…24…etc.
Continue to increase by 3 reps each round until time expires.
Score = Total reps
Workout Description
Athletes will begin the workout standing in front of their barbell. At 3. 2. 1. Go, athletes will pick up the barbell and begin their deadlifts. Athletes will begin with three deadlifts, followed by three lateral burpees over the bar. Each following round will increase by three reps. The second round, the deadlift reps will increase to six and the lateral burpees over the bar will increase to six reps. Athletes will continue to increase by three reps each round until the time expires. Scoring will be total reps completed.
Tie Break
There is no tiebreak for Dead Bug.
Movement Standards
Deadlifts – Athletes must stand fully extended with legs, knees and hips fully extended. Athletes must return to the ground with both plates making contact with the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Athletes can not bounce the barbell.
Lateral Burpees over the Bar – Athletes must touch their thighs and chest to the ground at the bottom of the burpees. Athletes must drop to the bottom of the burpee laterally facing the barbell (head at one end of the barbell, feet at the other end). Athletes must jump down into the bottom of the burpee and jump to their feet. Stepping down and up will not be permitted. Athletes must jump over the barbell with two feet.
Dead Bug
For Reps
5:00 AMRAP
3 Deadlift (135/95)
3 Lateral Burpees over the Bar
6 Deadlift (135/95)
6 Lateral Burpees over the Bar
9 Deadlift (135/95)
9 Lateral Burpees over the Bar
12 Deadlift (135/95)
12 Lateral Burpees over the Bar
15…18…21…24…etc.
Continue to increase by 3 reps each round until time expires.
Score = Total reps
Workout Description
Athletes will begin the workout standing in front of their barbell. At 3. 2. 1. Go, athletes will pick up the barbell and begin their deadlifts. Athletes will begin with three deadlifts, followed by three lateral burpees over the bar. Each following round will increase by three reps. The second round, the deadlift reps will increase to six and the lateral burpees over the bar will increase to six reps. Athletes will continue to increase by three reps each round until the time expires. Scoring will be total reps completed.
Tie Break
There is no tiebreak for Dead Bug.
Movement Standards
Deadlifts – Athletes must stand fully extended with legs, knees and hips fully extended. Athletes must return to the ground with both plates making contact with the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Athletes can not bounce the barbell.
Lateral Burpees over the Bar – Athletes must touch their thighs and chest to the ground at the bottom of the burpees. Athletes must drop to the bottom of the burpee laterally facing the barbell (head at one end of the barbell, feet at the other end). Athletes can jump or step down into the bottom of the burpee and jump or step to their feet. Athletes can jump or step over the barbell. If jumping, the athlete must jump with two feet.
