Warm Up:
Plyometric Warm-Up
Specific Warm-Up:
2-3 sets:
5-8 unbroken deadlifts (building)
– Rest 1:00-2:00 between sets.
WOD:
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (24/30 in)
– Perform both movements within the same minute.
Intermediate:
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (20/24 in)
– Perform both movements within the same minute.
Beginner:
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 50% of 3-rep-max
3 box jumps (12/20 in)
– Perform both movements within the same minute.
HOME WOD:
Equipment:
On a 25:00 clock:
From 0:00-12:00:
EMOM 12:
Min. 1 | :20 left-leg single-leg DB deadlifts
Min. 2 | :20 right-leg single-leg DB deadlifts
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
5 DB deadlifts
3 broad jumps for max distance
– Perform both movements within the same minute.
Bodyweight:
On a 25:00 clock:
From 0:00-12:00:
EMOM 12:
Min. 1 | :20 left-leg unweighted single-leg deadlifts
Min. 2 | :20 right-leg unweighted single-leg deadlifts
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
5 weighted deadlifts
3 broad jumps for max distance
– Perform both movements within the same minute.
Movement scaling options:
Deadlift: Load, ROM, GHD hip extensions
Box jump: Heavy KB swing, GHD hip extension
Cool down:
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg