Warm Up:
4 sets:
10 high knees
10 butt kickers
10 mountain climbers
10 groiners
10 double knee tucks
10 reps of …
Set 1 | Superman
Set 2 | good mornings (unweighted)
Set 3 | RDLs (empty barbell)
Set 4 | good mornings (empty barbell)
Skill Work:
Build up to a 2-rep power clean
WOD:
AMRAP 15:
1 deadlift (275/185 lb)
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Continue adding one rep to the deadlifts and 50-m to the run after each round.
Intermediate:
AMRAP 15:
1 deadlift (185/125 lb)
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Continue adding one rep to the deadlifts and 50-m to the run after each round.
Beginner:
AMRAP 15:
1 deadlift (95/65 lb)
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Continue adding one rep to the deadlifts and 50-m to the run after each round.
Movement scaling options:
Deadlifts: Load, DB options
Running: C2 bike (x2.25 for men, x2 for women), row or ski (x1.25 for men, x 1 for women)
Alternate Workout:
AMRAP 15:
1 DB deadlift
25 single-unders
2 DB deadlifts
50 single-unders
3 DB deadlifts
75 single-unders
4 DB deadlifts
single-unders
Continue adding one rep to the deadlifts and 25 reps to the single-unders after each round
Cool down:
2 sets:
1:00 standing leg swings (front and back)
1:00 sit and reach