Warm Up:
2 sets:
:30 alternating groiners (fast)
– Rest :10
:30 good mornings (PVC)
– Rest :10
:30 overhead squats (PVC)
– Rest :10
Specific Warm-Up:
2 sets:
5-8 deadlifts (empty bar)
2 sets:
10 deadlifts (building)
WOD:
For time:
20/27-cal. Echo bike
27 deadlifts (125/185 lb)
15/21-cal. Echo bike
21 deadlifts
10/15-cal. Echo bike
15 deadlifts
6/9-cal. Echo bike
9 deadlifts
Time Cap: 14 Minutes
Intermediate:
For time:
20/27-cal. Echo bike
27 deadlifts (95/135 lb)
15/21-cal. Echo bike
21 deadlifts
10/15-cal. Echo bike
15 deadlifts
6/9-cal. Echo bike
9 deadlifts
Beginner:
For time:
10/15-cal. Echo bike
15 deadlifts (65/95 lb)
8/12-cal. Echo bike
12 deadlifts
6/9-cal. Echo bike
9 deadlifts
4/6-cal. Echo bike
6 deadlifts
Movement scaling options:
Echo bike calories: Reduce reps
Deadlift: Load, DB or KB options to reduce the range of motion.
Alternate Workout:
For time:
50 box step-ups (20 in)
27 deadlifts (125/185 lb)
40 box step-ups
21 deadlifts
30 box step-ups
15 deadlifts
20 box step-ups
9 deadlifts
Post-workout Skill Work:
EMOM 10:
Minute 1 | :30 barbell bent-over rows
Minute 2 | :30 front rack barbell hold