Specific Warm-Up:
3 sets:
5 deadlifts
BENCHMARK WOD:
3 rounds for time:
400/500-m row
12 deadlifts (bodyweight)
21 box jumps (20 in)
Intended Stimulus: 8-12 Minutes
Intermediate:
3 rounds for time:
400/500-m row
12 deadlifts (75/115 lb)
21 box jumps (20 in)
Beginner:
3 rounds for time:
200/250-m row
12 deadlifts (55/75 lb)
21 box step-ups (12 in)
Home Workout:
3 rounds for time:
400-meter run
12 dumbbell deadlifts (35/50 lb)
21 object jumps (20 in)
Masters 55+ option:
3 rounds for time:
400/500-meter row
12 deadlifts (bodyweight)
21 box jumps (20 in)
– Jump or step up to the box.
Movement scaling options:
Row: Distance, run, bike, ski
Deadlift: Load, dumbbell deadlifts, good mornings
Box jumps: Height, box step-ups, alternating lunges
Post-Workout Skill Work:
Accumulate:
50 dumbbell renegade rows