Specific Warm-Up:
3-4 sets:
6 deadlifts
– Build to workout weight.
– Rest 1:00 between sets
BENCHMARK WOD: RANKEL
AMRAP 20:
6 deadlifts (155/225 lb)
7 burpee pull-ups
10 KB swings (53/70 lb)
200-m run
Intermediate:
AMRAP 20:
6 deadlifts (125/185 lb)
7 burpee pull-ups
10 KB swings (35/53 lb)
200-m run
Beginner:
AMRAP 20:
5 deadlifts (65/95 lb)
5 burpee jumping pull-ups
10 Russian KB swings (18/26 lb)
150-m run
Home Workout:
AMRAP 20:
10 dumbbell deadlifts (35/50 lb)
10 burpees
10 alternating dumbbell-dumbbell renegade rows (35/50 lb)
10 single-arm dumbbell hang power snatches (35/50 lb)
200-meter run
Movement scaling options:
Deadlifts: Load, reps, range of motion
Burpee pull ups: Burpee jumping pull-ups, up-down jumping pull-ups, burpee or up-downs + ring rows
KB swings: Load, reps, range of motion
Run: Distance, substitutions
Cool down:
1 set:
1:00 banded good mornings
1:00 cat-cow
:30 doorway pec stretch/side