Skill Work:
3-5 sets:
5 deadlifts
WOD:
5 x 2:00 rounds:
10 deadlifts (125/185 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
Intermediate:
5 x 2:00 rounds:
10 deadlifts (95/135 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
Beginner:
5 x 2:00 rounds:
10 deadlifts (45/65 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
Home Workout:
5 x 2:00 rounds:
15 dumbbell deadlifts (35/50 lb)
Max shuttle runs
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.
Movement scaling options:
Deadlifts: Load, sumo deadlifts, range of motion
Shuttle runs: Remove floor touch, max calories on any machine
Cool down / Post-Workout Skill Work:
2 sets:
1:00 standing leg swings (front and back)
1:00 sit and reach