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Here is a new workout to bring to our Basement Series that will get you results. 100 deadlifts, 100 burpees, and some running all packed into a quick workout. We came up with this workout because we love deadlifts and we needed to get in our 100 burpees today. Before you get going on this workout please make sure that you are comfortable with deadlifts.
Deadlifts are taxing on the complete body (which is why we love them). However, because they are so taxing you need to make sure that you are very comfortable with them. Getting through 100 deadlifts requires real attention to form. If you allow the form to slack then you run the risk of injury. Anytime you get into the range of 100 movements, the last 40 or so reps require real form focus. It is easy to let fatigue take over intentional attention.
If you want to do trap bar deadlifts check out this video.
Finally, if you want to do barbell deadlifts then you can use this video to help dial in your form.
Before you try to tackle 100 deadlifts please make sure you have solid, repeatable form. The first few rounds of this workout may not seem that difficult, but it is round 15-20 that will be taxing.
Be honest with your choice of weight as well. Don’t use a weight that is your normal 10 rep deadlift weight. That may be too difficult for 100 deadlifts, especially when done with 100 burpees and running.
Remember, you can always do this workout again. You can always up the weight in the future.
100 Deadlifts and More Workout
This workout is an alternating ladder workout. We structured it like this:
Our deadlifts were our lead exercise and followed this reps ladder:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 = 100 reps
For our burpees we used an alternating ladder format for reps:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 = 100 reps
The hard deadlifts rounds are at the end when you have to finish with 7, 8, 9, 10.
On the running piece, we added a 100-yard run at the end of every other round. So, after we finished 9 deadlifts and 2 burpees we went on the 100-yard run.
As for timing we just went at a steady pace. We wanted to pace ourselves at the beginning since knew too much speed at the beginning would be paid for in the later rounds.
All in all, this was a great way to get in 100 deadlifts, 100 burpees, and 9 rounds of 100-yard runs.
We enjoyed creating this workout for our Basement Series. It allowed us to do a movement that we enjoy – deadlifts. This workout also let us knock out our required burpees (which, are getting easier and easier each day). This is a true full-body workout. The deadlifts, burpees, and running don’t have a singular focus on one body part. Rather, they hit the whole body over and over again. Great and efficient workout.
Check out some of our other articles for more great workout ideas to help you get where you want to go:
- 7 Exercise Hacks for Building Strong Quads
- Are There Training Differences Between Men and Women
- Lesser-Known Benefits of Exercise on Men’s Health
- 9 Tips to Get the Best Results From Your Workouts