Build Up:
3-5 sets:
5 deadlifts
– Build in load to workout weight.
WOD:
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (125/185 lb)
2:00 rest
Intermediate:
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (95/135 lb)
2:00 rest
Beginner:
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (65/95 lb)
2:00 rest
Home Workout:
4 rounds for reps:
1:00 walking lunges
1:00 dumbbell deadlifts (35/50 lb)
2:00 rest
– Use two dumbbells
Masters 55+ option:
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (95/135 lb)
2:00 rest
Movement scaling options:
Bike: Row, ski
Deadlift: Load, range of motion, sumo deadlifts
Post-Workout Skill Work:
Every 2:00 for 3 rounds:
10 sumo stance good mornings
– Athlete chooses load.