“Life is really simple, but we insist on making it complicated.” – Confucius
Loading Up:
2-3 sets:
8 deadlifts
– Build to your workout weight.
– Rest 1:00 between sets.
WOD:
For time:
21-18-15-12-9-6-3
Deadlifts (85/115 lb)
– Complete 2 wall walks after each set.
Intended Stimulus: 10 minutes or less
Intermediate:
For time:
21-18-15-12-9-6-3
Deadlifts (65/95 lb)
– Complete 2 wall walks after each set.
Beginner:
For time:
14-12-10-8-6-4-2
Deadlifts (55/75 lb)
– Complete 6 alternating plank hold shoulder taps after each set.
Home Workout:
For time:
21-18-15-12-9-6-3
Dumbbell deadlifts (35/50 lb)
– Complete 2 wall walks between each set.
– Use two dumbbells.
Movement scaling options:
Deadlift: Load, reps, range of motion
Wall walks: Reps, range of motion, plank hold shoulder taps, hand-elevated plank hold shoulder taps
Cool down / Post-Workout Skill Work:
200-meter single-arm kettlebell front-rack carry
– Switch arms as needed.