WeRFit Workout: Dead Sprint

Whoever said ‘simple’ couldn’t be ‘painful’ has never done an AMRAP of deadlifts between one-mile runs.

AMRAP: Run, Deadlift, Run

  • Throw 135-lbs on the bar for men and 95-lbs on the bar for women.
  • Set a timer for 10 minutes.
  • Run a mile at a strong, steady pace before hitting the bar.
  • Set a steady pace and do as many deadlifts as you can with the remaining time.
  • Cash out by one more strong mile run.
  • Your score is how many reps out can get in, minus one rep for every second your last mile was slower than your first mile.

By Ben Garves

Ben Garves is a digital product expert, author, entertainer, and activist. His portfolio of thought leadership in digital marketing and web experiences has included major clients like Microsoft, Google, Twitter, eBay, Facebook, and Bloomberg. He’s also a freelance health and fitness journalist with over 400 stories written since 2018, a podcaster with 200 episodes to his name, and runs a YouTube channel with over 100 fitness and activism-oriented videos and live streams. Ben has founded the Fitness is for Everyone™ initiative to raise awareness about social injustice in both racial inequality and socioeconomic disparity in access to quality fitness and nutrition options around the globe.

1 comment

  1. First of all, ouch. Second, ouch again. My score was 20. 8:24 mile, 25 deadlifts, 8:29 mile. That second mile was BRUTAL.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.