Mat Fraser
Warm Up:
1 set:
2:00 bike, row, or ski
10 good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or ski
Specific Warm-Up:
5 sets:
3 deadlifts
WOD:
5 sets:
3 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.
Intermediate:
Same as Rx
Beginner:
5 sets:
5 deadlifts
– Maintain same load across all sets.
– Rest 2:00 between sets.
HOME WOD:
Equipment:
5 x AMRAP 1:
20 air squats
Max-rep DB deadlifts
– Rest 2:00 between AMRAPs.
Bodyweight:
Every 3:00 x 5 sets:
20 air squats
15 supermen
20 unweighted good mornings
:45 plank hold
Movement scaling options:
Deadlift: Load, reduce range of motion, DB deadlift, good morning
Post-Workout Skill Work:
5 sets:
:30 hand-release push-ups
:30 ring support hold