Friday Workout: RDL, OPT Tester

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Romanian Deadlift, 5 x 5 at 3010 Tempo

*weights should be moderate on this exercise – focus on tempo and maintaining good form throughout. Rest 90 sec – 2 min b/w sets


OPT Tester

For Time:

  • 250m Row
  • 15 Kettlebell Swings (70/53)
  • 25 Burpees
  • 15 Kettlebell Swings (70/53)
  • 250m Row

Notes: Scale weight as needed on kettlebell swings, but goal should be unbroken the whole way through if possible.  Don’t hold anything back. Go for it on this one and push yourself.  Compare HERE.  We will run this in multiple heats if necessary due to number of rowers.


  1. Blue Ridge Invitational – June 11 starting at 9am
  2. Hike and Brewery Day! – June 12 – meet at the gym at 10AM.
  3. Yoga with Leslie! June 19 at 12:30PM at the gym – RSVP Here
  4. Park WOD!  June 26, 9am at Darden Towe Park.

6 thoughts on “Friday Workout: RDL, OPT Tester

  1. RDL: 65#x2, 75#x2, 85# x1
    WOD: 4:56rx

  2. -> 195

  3. RDL: 55, 65, 75, 85, 95
    WOD: 5:30 (35#, burpees to 45# plates, 23 sec slower but still faster than the time I did it before that)

    1. I’d call that a win!

  4. Didn’t do DL
    WOD: 4:46 only ten seconds faster but faster

  5. RDL up to 155
    WOD: 4:38 I believe

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