Death By Burpee Deadlifts (Challenge Series)

Welcome to part three of the challenge series with Lloyd from Business & Bullets.

So far, we have put our bodies and willpower to the test through the following challenges:

If you didn’t see parts one and two, check them out first. Just keep in mind, these challenges are not for the every man.

They are dangerous and taxing on the body. If you make a mistake and sacrifice form, you could seriously fuck yourself up. You’ve been warned.

So without further ado, here’s the torture…

Death By Burpee Deadlifts

Our third official challenge involves raw strength and gut-wrenching cardio output.

You read the title, you already know the movements involved.

We’re doing deadlifts and burpees.

This challenge is meant to test how well you can brace your core and lift a heavy weight from the ground, even while your lungs are heaving for air.

If you know anything about how the abdominals work, then you can see why this is a problem. You cannot breathe during the deadlift or you’ll risk injury. Doing so will loosen your core.

Yet if you don’t get as much oxygen as you can, you’ll gas out from the burpees and you won’t be able to generate enough power and maintain your structural integrity to successfully pull the deadlift.

Each movement makes every subsequent movement harder and harder to perform.

That’s why this challenge is a killer.

Welcome to the madness.

People think I’m crazy for this one.

Two very demanding lifts coupled with a need for speed is a recipe for disaster.

That’s why you must know your personal limits well. If you push too hard and too fast, your form will break down and you could herniate a disk.

Don’t call me when one of your vertebrae flies across the room.

Know your limits, and know when to stop.

Lloyd and I know our limits. Do you?

If not, find them.

The Protocol

This challenge is an AMRAP EMOM. That means “As Many Rounds As Possible” and “Every Minute On The Minute.”

Every minute on the minute, perform a single heavy deadlift and then the number of burpees for that minute.

The deadlift is meant to be heavy, but not a max deadlift. Something you can pull multiple times with a little rest, but it shouldn’t be easy.

On paper, that looks like this…

  • Minute 1 – One deadlift, one burpee
  • Minute 2 – One deadlift, two burpees
  • Minute 7 – One deadlift, seven burpees

And so on, until you cannot complete all the reps within that minute.

I recommend setting an interval timer if you try this. It’ll be easier to keep track of where you’re at in the progression and how much time is remaining within a round.

This one is torture, but you get out of it what you put in.

Bitch out and it won’t seem that hard.

Make it over 12 rounds and it will. The most I’ve ever completed was 13 rounds.

My lungs were on fire. And it was so worth it.

I’m not sure what the next challenge will be… but I do have a clue from Lloyd.

The next one will take us “so deep that Hell’s floor looks like a high rise.”

We shall see what’s in store.

(You can check out rest of the series here.)

Strength & Honor,

Nick Hagood
Masculinity Rising