“DT”
5 ROUNDS - FOR TIME
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
General Warm Up
First, spend 3-5min getting nice and warm with the cardio option of your choice. Then…
3 ROUNDS
6 Spiderman Lunges (3 per leg)
5 Air Squats with a pause at the bottom
:15 Hollow Hold - Alligator Roll - :15 Arch Hold
1:00 of Pose Pulls, running in place, or Jumping Jacks
Specific Warm Up
This workout can be performed with either a barbell, double dumbbells, or double kettlebells. Choose your implement and then warm up the 3 movements of the day: Deadlifts, Hang Power Cleans, and Shoulder to Overhead. Check out the videos because there are many ways to do these!
Workout of the Day
“DT”
5 ROUNDS - FOR TIME
12 Deadlifts
Workout Notes
One of my ALLLLL TIME FAVORITE WORKOUTS! Whether you use a barbell or double DB’s/KB’s, this workout should get grippy and REALLY blur the line between strength and cardio! Good “DT” times range between 5min-10min so if you are healthy and going for it, I would anticipate pushing uncomfortably fast in a similar time frame. Of course, if these movements are tricky for you, slow that pace down and make sure you do them perfectly and you will still get in a great workout. Move WELL!
Modifications for the Deadlift
If you are unable to deadlift today, any leg or glute centric movement will be a great substitution. Depending on what is limiting you, my first suggestions would be Squats, Jump Squats, Lunges, or Box Jumps. If you need to be on the gentler side, check out the Glute Bridge video and grab a movement from there that suits your needs!
Modifications for Hang Power Clean
If you are unable to bend at the elbow, swap out the clean and go for 10 or 20 Russian Kettlebell Swings instead.
Modifications for Shoulder to Overhead
There are 3 major variations of shoulder to overhead, ranging from the most static and controlled (the strict press) to the aggressive (the jerk.) If you have any kind of back issues, I would highly recommend erring on the side of the strict press so that you can stay stable and controlled! However, if you are unable to press overhead, any press will do. You could substitute Push Ups, Floor Press, or even Dips. Just make sure your pressing variation is pain free and challenging!
Optional Accessory Work
Accumulate 50-100 Lunges in as few sets as possible. These can be weighted, unweighted, and using any variation you like!
Cool Down
1-2min of the PVC T-Spine Stretch
1-2min of Forward Folds
All the Legs Up The Wall
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