Warm Up:
1 set:
:10 mountain climbers
:10 plate hops
:10 lateral-plate hops
:30 sumo-stance air squats
:30 wide-stance inchworms
5 slow push-ups
1 set:
:10 mountain climbers
:10 plate hops
:10 lateral-plate hops
:30 counterbalance sumo-stance squats with a plate
5 slow push-ups
Specific Warm-Up:
1 set:
7 sumo deadlift high pulls
5 ring dips
3 bar-facing burpees
WOD:
For time:
50 sumo deadlift high pulls (65/95 lb)
40 ring dips
30 bar-facing burpees
Intended Stimulus: Sub 10 Minutes
Intermediate:
For time:
50 sumo deadlift high pulls (55/75 lb)
20 ring dips
30 bar-facing burpees
Beginner:
For time:
40 sumo deadlift high pulls (35/45 lb)
30 foot-assisted ring dips
20 bar-facing burpees
At-home option:
50 DB sumo deadlift high pulls (20/30 lb)
40 hand-release push-ups
30 line-facing burpees
– Use two DBs.
– If DBs are limited, have athletes perform 25 single-arm DB sumo deadlift high pulls on each arm.
Movement scaling options:
Sumo deadlift high pull: Load, kettlebell sumo deadlift high pull
Ring dip: Jumping ring dips, bench dips
Bar-facing burpee: Reps, step over the bar
Post-Workout Skill Work:
On a 6:00 clock:
Build to a heavy 3 rep sumo deadlift