Specific Warm-Up: 3 sets:
10 deadlifts
200-meter run
– Build in load to workout weight.
– Increase pace with each set to workout pace.
– Rest 1:00 between rounds.
WOD: 2 rounds for time:
1,600-m run
15 deadlifts (225/315 lb)
Intended stimulus: 16-24 Minutes
Intermediate:
2 rounds for time:
1,600-m run
15 deadlifts (155/225 lb)
Beginner:
2 rounds for time:
800-m run
15 deadlifts (45/65 lb)
Home Workout:
2 rounds for time:
1,600-meter run
15 dumbbell devils presses (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Run: Distance, substitutions, 3,200/4,000-m C2 bike, 3,500/5,000-m Echo bike, 1,600/2,000-m row or ski
Deadlift: Load, range of motion, sumo deadlift, dumbbell or kettlebell deadlift
Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg