Warm Up:
1 set:
:30 bike (easy pace)
10 alternating Spiderman stretch
10 staggered-stance good mornings/leg
1 set:
:30 bike (moderate pace)
10 leg swings/leg (front and back)
10 good mornings + hop
2 sets:
:20 bike (fast pace)
5 Kang squats
Specific Warm-Up:
3 sets:
8 DB deadlifts
WOD:
7 rounds for reps:
15 DB deadlifts (35/50 lb)
1:00 calorie bike
– Rest 1:00
Intermediate:
7 rounds for reps:
15 DB deadlifts (20/35 lb)
1:00 calorie bike
– Rest 1:00
Beginner:
7 rounds for reps:
15 DB deadlifts (10/15 lb)
1:00 calorie bike
– Rest 1:00
Movement scaling options:
DB deadlifts: Load, KB deadlifts, barbell deadlift (75/115 lb)
Bike: Row, ski, burpees
Partner option:
10 sets:
On a 2:00 clock:
15 DB deadlifts (35/50 lb)
Max-calorie bike
– Each partner performs 5 rounds.
– One partner works for the entire 2:00 while the other rests.
Post-workout Skill Work:
5 sets each with a partner:
:45 DB front-rack hold
Max GHD sit-ups
– P1 holds the front rack while P2 performs max GHD sit-ups.
-Partners switch after :45.