
Specific Warm-Up:
3-4 sets:
5 deadlifts
1 rope climb
– Rest 1:00 between sets, building to workout weight.
– Perform workout variation for the rope climb.
WOD:
15-12-9-6-3 reps of:
Deadlifts (155/225 lb)
5-4-3-2-1 reps of:
Rope climbs (15/15 ft)
Intended Stimulus: 8-11 Minutes
Intermediate:
For time:
15-12-9-6-3 reps of:
Deadlifts (105/155 lb)
5-4-3-2-1 reps of:
Rope climbs (12/12 ft)
Beginner:
For time:
15-12-9-6-3 reps of:
Deadlifts (65/95 lb)
5-4-3-2-1 reps of:
Supine pull to stand or 10-8-6-4-2 reps of ring rows if limited number of ropes.
Home Workout:
For time:
30-24-18-12-6 reps of:
Double-dumbbell deadlifts (35/50 lb)
15-12-9-6-3 reps of:
Double-dumbbell hang power cleans (35/50 lb)
V-ups
Movement scaling options:
Deadlifts: Load, reps, sumo deadlifts, dumbbell variations
Rope climbs: Reps, rope height, pull-to-stands, ring rows
Cool down:
1 set:
1:00 pigeon pose/leg