NOT For time…
10 - 8 - 6 - 4 - 2
Deadlifts
*2:00 of Single Unders after each set
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
25 Jumping Jacks
:30 Front Plank
200m Jog, 1:00 Run in Place, or 1:00 of Pose Running Drills
Specific Warm Up
All we really need to do today is get our Deadlifts ready for action! Choose what kind of deadlift you want to do today and no matter what, start with PVC pipe, empty bar, or no weight at all for a slow set of 10. Then, gradually add some weight until you are ready for a challenging set of 10!
Workout of the Day
NOT For time…
10 - 8 - 6 - 4 - 2
*2:00 of Single Unders after each set
Workout Notes
This workout is really just a strength piece with a little bit of mandatory cardio in between sets. The idea here is to make each set of deadlifts very challenging, but technically sound. For many folks, that will mean picking one weight and sticking to it. With each passing set, you’ll be more fatigued, so the level of the challenge will stay high! For others, this could mean adding weight on each set. Just be careful! As soon as you finish a set, immediately hop into 2min of Single Unders. Again, this is just to get your heart rate up and keep you moving! Once the single unders are done, you can rest, change weights, or hop back into another set. It’s up to you!
For those who don’t have enough weight to make some of these deadlift sets challenging, play around with adding TEMPOS to your sets. This means for some or all of your reps in a set, you can descend in a slooooooow motion fashion, keeping lots of tension and squeezing alllll the muscles, then lift!
Deadlift Modifications
This can be any version of a deadlift from the deadlift video or you can play with Single Leg RDL’s or Romanian Deadlifts!
Single Under Modifications
If you aren’t feeling the singles (or Freestyle Jump Rope) you could add in some double unders or just do jumping jacks/run in place/dance it out!
Optional Accessory Work
Accumulate 2min in a Hollow Hold and 2min in an Arch Hold, breaking it up as desired.
Cool Down
1-2min of Pigeon / Figure 4 on each side
1-2min of Couch Stretch on each side
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