6 ROUNDS - FOR TIME
3 Wall Walks
10 Deadlifts
10 Squat Thrust Over Bar
General Warm Up
3-5min of cardio. Nice and easy! Then…
3 ROUNDS
5 Slow Kang Squats
5 Inchworms (No Push Up)
5 Strict Pull Ups or 5-10 Bodyweight Rows
50 Single Unders or 25 Jumping Jacks
Specific Warm Up
Alrighty let’s get to it! First of all, we’ve got Wall Walks. For many people, the wall walk is just going to be an Inchworm. If that’s the case for you, then you’ve already done a bunch in your warm up; move on! If you are doing wall walks, check out the video (and the alternate modifications below) and try out the option that seems right for you. You want a movement that will challenge your shoulders and balance, but that you are POSITIVE you can do safely, even when you’re huffing and puffing!
After that, let’s do a set of Deadlifts with an empty bar or a light weight. After that, work your way up to a deadlift weight that is spicy for a set of 10, but not so spicy that your form will get ugly during the 6 Rounds. With those parameters, it’s going to be relatively light. RELATIVELY.
Lastly, let’s try 3-5 Squat Thrusts, hopping over your weight. If you don’t dig the hop over, skip it!
Workout of the Day
6 ROUNDS - FOR TIME
10 Deadlifts
10 Squat Thrusts Over Bar
Workout Notes
This one looks fun! Although, 6 Rounds is always a little daunting. If you are new to this kind of thing or out of practice, feel free to change it to 5, 4, or even 3 Rounds instead!
This workout is FOR TIME, which means we are going to try to get through the whole workload as quickly as possible WITHOUT sacrificing your form. Pretty straightforward! Check out the modifications below, choose what’s right for you, and get after it!
Wall Walk Modifications
This is a VERY challenging movement! If you don’t find what you’re looking for in the Wall Walk video, try out some options from the Handstand Walk video like Shoulder Taps! If you need to keep things really still and braced, you can sub in a standard Front Plank here instead of the above options.
Deadlift Modifications
This movement should be one that everyone can achieve, be it with a PVC pipe or a weighted implement. If it isn’t your jam, you can sub in Romanian Deadlifts, Single Leg RDL’s, or if you need to be REALLY careful, go with some slow and controlled Good Mornings.
Squat Thrust Over Bar Modifications
This movement is pretty simple: do a squat thrust, then hop over whatever you are using for your deadlifts. Turn around and repeat. The simplest option here is to skip the jump over the weight! Just go with a squat thrust. Of course if you want to ramp it up, you can definitely turn these into Burpees!
Optional Accessory Work
Accumulate 25-50 Hand Release Push Ups (on toes or knees) in as few sets as possible.
Cool Down
1-2min of Chest Stretches on each side
12min of Happy Baby pose
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