Warm Up:
1 round:
3:00 bike, row, or ski (slow)
20 jumping jacks
10 inchworm + push-ups
20 mountain climbers
10 alternating plank shoulder taps
20 air squats
10 up-downs
20 good mornings
10 burpees
3:00 bike, row, or ski (faster)
Build Up:
2-3 sets:
5 deadlifts
5 front squats
2 burpees over the bar
– Start with an empty barbell and build to workout weight.
WOD:
3 rounds for time:
10 deadlifts (105/155 lb)
10 burpees over the barbell
Straight into…
3 rounds for time:
10 front squats (105/155 lb)
10 burpees over the barbell
Intermediate:
3 rounds for time:
10 deadlifts (75/115 lb)
10 burpees over the barbell
Straight into…
3 rounds for time:
10 front squats (75/115 lb)
10 burpees over the barbell
Beginner:
2 rounds for time:
10 deadlifts (35/45 lb)
10 up-downs over the barbell
Straight into…
2 rounds for time:
10 front squats (35/45 lb)
10 up-downs over the barbell
Home Workout:
3 rounds for time:
12 dumbbell deadlifts (35/50 lb)
10 burpees over the dumbbells
– Use two dumbbells.
Straight into…
3 rounds for time:
12 dumbbell front squats (35/50 lb)
10 burpees over the dumbbells
– Use two dumbbells.
Masters 55+ option:
3 rounds for time:
10 deadlifts (75/115 lb)
10 burpees over the barbell
Straight into…
3 rounds for time:
10 front squats (75/115 lb)
10 burpees over the barbell
Movement scaling options:
deadlifts: Load, kettlebell/dumbbell deadlifts, good mornings
burpees over barbell: Reps, burpees in place, up-downs in place
Front squats: Load, dumbbell front squats, goblet squats, air squats
Post-Workout Skill Work:
Accumulate:
30 GHD back extensions
– Rest as needed.