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Odd Lifts

Oven-Fried Fish with Lemon Butter Sauce

Odd Lifts

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Pick 3 odd lifts and spend 30 minutes practicing them.

Crispy, golden oven-fried white fish coated in a savory pork rind crust, served with a buttery lemon sauce.

One-handed lifts, Roman chair bench presses, the Allen, Steinborn, and Zercher lifts, and more.

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Then bike 1 mile for time.

Post loads and type of lifts completed, as well as bike time to comments.

Ingredients

For the Fish:
6 oz cod or other firm white fish (like haddock or halibut)
1 cup crushed pork rinds (finely ground)
½ tsp garlic powder
½ tsp smoked paprika
¼ tsp baking powder
Salt and pepper, to taste
1 large egg
4 Tbsp butter (divided)

For the Lemon Butter Sauce:
2 Tbsp butter
1 Tbsp lemon juice
½ tsp lemon zest
¼ tsp garlic powder
Salt, to taste
1 tsp fresh chopped parsley (optional garnish)

Macronutrients

Protein: 40g
Fat: 45g
Carbs: 2g

Preparation

Preheat the oven to 430°F (220°C). Place a dark-colored baking sheet or oven-safe pan inside to preheat with the oven.

Make the breading by mixing crushed pork rinds (1 cup), garlic powder (½ tsp), smoked paprika (½ tsp), baking powder (¼ tsp), and salt and pepper in a shallow dish.

In a separate dish, beat the egg until smooth.

Bread the fish: Lightly coat the fish in the pork rind mixture. Dip into the beaten egg to coat. Then coat again in the pork rind mixture, pressing firmly to adhere as much as possible. Set aside on a plate until all pieces are breaded.

Remove the hot pan from the oven and add 3 Tbsp butter, letting it melt and coat the surface.

Place the breaded fish onto the melted butter in the hot pan. Bake for 10 minutes.

Flip the fish, add the remaining 1 Tbsp butter to the pan, and return to the oven for another 5–10 minutes, or until golden and cooked through.

For an extra crispy finish, broil for 2 minutes, watching closely so it doesn’t burn.

Let the fish rest on the pan for 2–3 minutes before serving.

Make the Lemon Butter Sauce: In a small saucepan over low heat, melt butter (2 Tbsp). Stir in lemon juice (1 Tbsp), lemon zest (½ tsp), garlic powder (¼ tsp), and a pinch of salt. Simmer for 1–2 minutes, then remove from heat.

To Serve: Plate the crispy fish and drizzle with warm lemon butter sauce. Garnish with chopped parsley (1 tsp), if desired.

"It would be foolish to ignore these lifts. It would be even more foolish to approach them with other than extreme caution."

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COMMENTS

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Barthomeuf June 25, 2025 | 10:28 EST
0-10'
Allen lift 32,5kg
10-20’
Wrestlen’s bridge pull over and press 25kg ( very hard)
20-30’
Steinborn squat 65kg
And 3’12 800m row ( no bike)
Very hard training but so fun
troybruun June 25, 2025 | 17:06 EST
Zercher Lift: 115lbs
Allen Lift: 30lb DB
Steinborn Lift: 95lbs
1 mile Echo: 2:16
Kyle Lynch June 25, 2025 | 17:08 EST
Zercher Lift: 95lbs
Allen Lift: 25lb DB
Steinborn Lift: 95lbs
1 mile Echo: 2:26
Peter Shaw June 25, 2025 | 20:24 EST
Wow I should have done something more creative. These other guys have me beat.
I had the 3yo in the shed with me so kept it safe.
30 min AMRAP: 150lb sandbag hold, shoulder or beating only. Accumulated around 22 min
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