FOR TIME
5 Deadlifts*
10 Burpees
10 Deadlifts*
20 Burpees
15 Deadlifts*
30 Burpees
20 Deadlifts*
40 Burpees
*Deadlifts should start as heavy as possible (with solid technique) and drop in weight for each set.)
General Warm Up
3-5min of easy cardio, followed by…
3 ROUNDS
5 Slow PVC Good Mornings
5 Slow PVC Deadlifts
5 Inchworms (No Push Up)
5 Squats
Specific Warm Up
This workout is all about the Deadlift! Take a good amount of time to warm up your version of the Deadlift (there are many!) and make sure you check out the notes about how heavy the deadlifts should be. The goal for the specific warm up is to find your way up to the starting deadlift weight for the day and then decide what your drops will be.
And… I guess you should do some burpees. I GUESS.
Workout of the Day
FOR TIME
5 Deadlifts*
10 Burpees
10 Deadlifts*
20 Burpees
15 Deadlifts*
30 Burpees
20 Deadlifts*
40 Burpees
*Deadlifts should start as heavy as possible (with solid technique) and drop in weight for each set.)
Workout Notes
Okaaaaaay this is a lot of EVERYTHING. You should already start making rep count modifications in your head before you even start moving on this one! The thing that will take the most planning/prepping is the different weights for the deadlift. Each set of deadlifts should be very challenging. The first one will obviously be the heaviest, because it’s only 5 reps and you’ll be fresh. In the rest of the sets, not only do you have to factor in the higher deadlift reps, but also the rapidly accumulating fatigue from all the burpees! Be smart about your drop sets. The Deadlift is NOT the move for you to get sloppy. Never ever.
Speaking of burpees, what the HELL man?! Is that 100?!? Yes it is. Sound like too many for you? Then it probably is! Bring. Those. Reps. DOWN! Mod! For your BOD! Maybe you just do 10 every round. Maybe you do 5 each round. Maybe you do 5-10-15-20. It truly doesn’t matter. What matters is that you leave this workout feeling accomplished, sweaty, and feeling great!
Deadlift Modifications
Whether you are doing Barbell, single or double DB, using a gallon of milk, or a swiffer handle, a deadlift is a deadlift. This should be one everyone can do! If you feel like you can’t, message me! Obviously, the main modification here should be the weight. Keep. That. Back. FLAT. At all costs!
Burpees
I pretty much said it all in the workout notes. Modify the movement as much as you need using the options in the burpee video, or switch it up to 8 Count Body Builders or Squat Thrusts. Then, change the rep count so it’s right for you!
Optional Accessory Work
Spend 10 minutes practicing your inversions! Choose something from the Inversions video or from the Handstand Walk Video and have some playtime! If you aren’t ready to be upside down (even just in a down dog) then take this time to do 3 challenging Front Planks for somewhere between :30 and 1:00 each.
Cool Down
1-2min of Forward Folds
1-2min of Chest Stretches on Each Side
As much Legs Up The Wall as you please! Great job this week!
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