Loading Up:
5 sets:
3 deadlifts
– Build up in load
– Rest :30-1:00 between sets.
BENCHMARK WOD: QUARTERFINALS WORKOUT 3
For time:
3 rounds of:
50 double-unders
10 deadlifts (155/225 lb)
2 rounds of:
50 double-unders
10 deadlifts (185/275 lb)
1 round of:
50 double-unders
10 deadlifts (225/315 lb)
Time cap: 12 minutes
Intermediate:
For time:
3 rounds of:
50 double-unders
10 deadlifts (125/185 lb)
2 rounds of:
50 double-unders
10 deadlifts (155/225 lb)
1 round of:
50 double-unders
10 deadlifts (185/275 lb)
Time cap: 12 minutes
Beginner:
For time:
3 rounds of:
25 single-unders
5 deadlifts (35/45 lb)
2 rounds of:
25 single-unders
5 deadlifts (55/75 lb)
1 round of:
25 single-unders
5 deadlifts (65/85 lb)
Time cap: 12 minutes
Home Workout:
For time:
3 rounds of:
50 lateral hops over the dumbbell
10 dumbbell deadlifts (35/50 lb)
2 rounds of:
50 lateral hops over the dumbbell
10 dumbbell deadlifts
1 round of:
50 lateral hops over the dumbbell
10 dumbbell deadlifts
– Use two dumbbells for the deadlifts.
Time cap: 12 minutes
Movement scaling options:
Double unders: Reps, timed attempts, single-unders, penguin taps
Deadlift: Load, reduced range of motion, sumo deadlifts, dumbbell deadlifts, kettlebell deadlifts
Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg