3 ROUNDS - FOR TIME
10 Heavy Deadlifts
50 Double Unders
General Warm Up
3-5min of easy Cardio of Choice, followed by:
3 ROUNDS
:15 Hollow Hold - Alligator Roll - :15 Arch
5 Burpees
Specific Warm Up
Start by getting your deadlifts ready. No matter what variation you use, start with something very light (an empty barbell or light weight) and perform 10 reps. After that, perform sets of 5, adding weight each time, until you get to a weight that is challenging for a set of 10. If you are performing this as a test on Beyond the Whiteboard, the weight is supposed to be between 185lbs and 275lbs!
After that, if you are working on double unders, go through the Jump Rope video and work through your options until you find one that works for you. If you are a double under wonder, heat them up however you please or try some Jump Rope Ladder Drills!
Workout of the Day
3 ROUNDS - FOR TIME
10 Heavy Deadlifts
Workout Notes
I looooooove this workout! I originally discovered this one back in 2017(?) and have done it several times. I SWEAR I programmed it for PPF last year but my search results absolutely will not tell me when it was! I also put Susie Lesher, my most dedicated results-tracker on the case and she couldn’t find it either, so maybe I’m making that up? If you find our original time doing it, please let me know!
For those who may not know what I’m talking about, there is a popular workout tracker (specifically for CrossFit-style training) called Beyond the Whiteboard (BTWB.) If you are a data person, it is really excellent! BTWB posts one workout per week as a test. The idea is that if you complete the test each week, it will give you a wide spread of types of workouts to fully round out an accurate representation of your fitness. Some are short, some are long, some are heavy, some are bodyweight only, etc. I try to work that test into our Fitness Track every week so that our members who use the app can stay up to date! Now, on to the workout…
This workout is 3 Rounds, FOR TIME, which means that the goal is to perform the workload in as little time as possible while keeping our technique very sound. Anytime Deadlifts are on the docket, let’s go ahead and double down on the safe technique! Train to train another day. If you get sloppy/overconfident and hurt yourself, you won’t be able to train anymore and we don’t want that. The goal here is to do 10 Deadlifts at a weight that is very challenging, but that you CAN do unbroken (without stopping) and then 50 Double Unders, 3 times. This workout could be INCREDIBLY short and intense, or it could take you 10min. If it’s going to take you more than 10min, choose different weights and variations so that you can push the pace harder. I want this to get your heart rate up!
Deadlift Modifications
I’m a huge fan of everyone learning a proper Deadlift, as it is the most useful and functional of all of the major lifts. Use any version of a Deadlift that you find in the video. However, if you cannot get your weight all the way to the ground, due to flexibility problems, you can most certainly use a Romanian Deadlift or a Single Leg Romanian Deadlift instead. If you don’t have enough weight to challenge yourself with your Deadlift at home, perform 20 Russian Kettlebell Swings instead. If deadlifting is not your thing, you can also choose Front Squats, Dumbbell Squat Variations, Jump Squats, or Air Squats.
Double Under Modifications
For today's workout, if you are doing Single Unders instead of Double Unders, let’s do 100 reps per round. Gotta get that heart rate up! If you don’t have a jump rope, go with 50 Jumping Jacks. If you don’t like/want to do either of those, use our Cardio Resources Page to design yourself something that is a :30-:60 cardio sprint!
Optional Accessory Work
Push Up Accumulation:
Perform any style of Push Up that is challenging for you and accumulate 25-75 reps in as few sets as possible. This should be somewhere in the ballpark of 3-5 sets.
Cool Down
1-2min of Forward Folds
1-2min of Pigeon / Figure 4 on each side
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