4 ROUNDS - FOR TIME
10 Deadlifts
15 Toes to Bar
20 Push Ups
General Warm Up
3-5min of Cardio of choice, then…
3 Rounds
5 Push Ups
Specific Warm Up
Today’s Workout is technically FOR TIME, but it’s more of a strength piece, so let’s warm it up as such. Start with your Deadlift. Begin with an empty bar or light weight and do a perfect, slow set of 10 to see how your body is going to respond. If all is well, start adding weight gradually for sets of 5 until you’ve got a weight loaded up that you feel is going to be a decent challenge for repeat sets of 10 in the workout.
Your push ups should be nice and warm from the general warm up, so all you have to do now is get your Toes to Bar situation sorted out. Check out the video and try some of those options OR go with a V-Up or Sit Up for 3 sets of 5 and then it’s GO TIIIIIIIME, DOOLEY!
Workout of the Day
4 ROUNDS - FOR TIME
10 Deadlifts
15 Toes To Bar
20 Push Ups
Workout Notes
Most of what needs to be said about this one is in the Specific Warm up! I want you to push the pace a little bit (IF you are feeling up to it) but this is really a Strength Piece. Pat Sherwood (one of my programming heroes) would call this “strength at a high heart rate.” Focus on challenging yourself with each set of each movement instead of focusing on the going as quickly as possible. Each set should take you to the brink!
The Deadlifts should be unbroken, but each set should be TOUGH. The Toes to Bar might be unbroken for one round or two but after that, expect to break them up! The Push Ups we should pretty much expect to break up a lot. Damn push ups!
Deadlift Modifications
This is one that should be in everyone’s repertoire, but if you don’t have enough weight to make 10 reps challenging, you can either add a tempo or add more reps. A Tempo means you are going to slow down or pause in certain parts of the lift. For this workout, I’d recommend doing something like a 3-4second descent on some or all of the reps in each set of 10. If you would rather, you can also just change your sets of 10 to sets of 15 or 20 reps instead. Depends on your weights and ability!
Toes to Bar Modifications
Any crunching movement will do, but if possible, I’d love for you to work on the grip strength and body awareness that comes along with the hanging variations found in the Toes to Bar video. However, if you don’t have that kind of thing at your disposal, you can use Sit Ups, V-Ups, any crunching variation you like, or your toughest Plank Variation.
Push Up Modifications
Push Ups are the hardest for EVERYONE. It’s not just you! Make sure you are getting your chest. On. The. Ground. If you don’t, you will never strengthen this movement properly and you will most likely strain your neck and shoulders! The Push Up Video covers what you need to know!
Optional Accessory Work
Accumulate 5-15 Wall Walks
Cool Down
1-2min of Child’s Pose
1-2min of Happy Baby