Warm Up:
EMOM 4:
:40 row, bike, or ski
:20 rest
1 set:
10 arm circles forward
10 arm circles backwards
10 arm swings across
5 hip circles each direction
5 torso twists each direction
10 alternating toe touches
:15 Samson stretch/leg
5 elbow-to-instep/leg
10 alternating scorpion stretches
:15 lying hip crossover each direction
5 inchworms
5 downdog to cobras
Specific Warm-Up:
2 sets:
5 sumo deadlift high pulls
– Build to workout load.
WOD:
For time:
30 sumo deadlift high pulls (55/75 lb)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.
Intended Stimulus: 8-15 Minutes
Intermediate:
For time:
20 sumo deadlift high pulls (55/75 lb)
:45 plank hold
20 lateral burpees over the barbell
:45 plank hold
20 sumo deadlift high pulls
:45 plank hold
20 lateral burpees over the barbell
– Plank hold time is accumulated.
Beginner:
For time:
15 sumo deadlift high pulls (35/45 lb)
:30 plank hold
15 lateral burpees over the barbell
:30 plank hold
15 sumo deadlift high pulls
:30 plank hold
15 lateral burpees over the barbell
– Plank hold time is accumulated.
Home Workout:
For time:
30 dumbbell sumo deadlift high pulls (35/50 lb)
1:00 plank hold
30 lateral burpees over the dumbbell
1:00 plank hold
30 dumbbell sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the dumbbell
– Use one dumbbell.
– Plank hold time is accumulated.
Movement scaling options:
Sumo deadlift high pull: Reps, load, sumo deadlifts
Plank hold: Duration, plank holds from the knees
Lateral burpees over barbell: Reps, lateral up-downs over the barbell, up-downs in place
Post-Workout Skill Work:
Accumulate:
30 GHD back extensions