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
– Rest :30-1:00 between lifts.
WOD:
6 sets for load:
3 deadlifts
– Use the same load across all sets.
Intermediate:
Same as Rx
Beginner:
5 sets, not for max load:
5 deadlifts
– Use the same load across all sets. Choose a weight that feels challenging but not maximal.
Home Workout:
5 sets, each for time:
10 unweighted good mornings
15 jumping air squats
20 DB deadlifts
– Rest 2:00 between sets.
Movement scaling options:
Deadlift: Load, reduce range of motion, DB deadlift, good morning
Post-Workout Skill Work:
3 sets:
10 banded deadlifts
10 band pull-aparts