Specific Warm-Up:
3 sets:
5 deadlifts
– Build in load to workout weight.
WOD:
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (125/185 lb)
– Rest 1:00 between rounds.
Intermediate:
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (105/155 lb)
– Rest 1:00 between rounds.
Beginner:
5 x 2:30 rounds for reps:
250-m row
Max-reps deadlifts (55/75 lb)
– Rest 1:00 between rounds.
Home Workout:
5 x 2:30 rounds for reps:
400-meter run
Max-reps double-dumbbell deadlifts (35/50 lb)
– Rest 1:00 between rounds.
Movement scaling options:
Row: Distance, substitutions
Deadlift: Load, sumo deadlifts, range of motion
Cool down:
1 set:
1:00 couch stretch/side
1:00 hamstring stretch/side