Warm Up:
5 minute AMRAP:
:20 jumping jacks
10 unweighted good mornings
5 tempo push-ups
6 Samson stretch lunges
5 counterbalance squats
Specific Warm-Up:
1 set:
9 DB deadlifts
7 DB box step-ups
200-m run
WOD:
6 rounds for time:
12 DB deadlifts (35/50 lb)
9 DB box step-up (35/50 lb) (20/24 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.
Intermediate:
6 rounds for time:
12 DB deadlifts (20/35 lb)
9 DB box step-up (20/35 lb) (20/24 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.
Beginner:
6 rounds for time:
12 DB deadlifts (20/15 lb)
9 box step-ups (12 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.
Partner Workout:
12 total rounds for time:
12 DB deadlifts (35/50 lb)
9 DB box step-ups (35/50 lb) (20/24 in)
200-m run
– Use two DBs.
– Partners alternate rounds with one person resting while the other works.
Movement scaling options:
DB deadlift: Load, single-DB options, GHD hip extensions
DB box step ups: Load, box height, single-DB options, step-back lunges
Run: Distance, substitutions
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves