Our first workout this week is a descending ladder of burpees, light deadlifts, and push presses. In today’s WOD we will perform ten burpees, ten deadlifts, and ten push presses, followed by nine burpees, nine deadlifts, and nine push presses, then eight burpees, eight deadlifts, and eight push presses, decreasing by one repetition each round until we finish with one burpee, one deadlift, and one push press. Every round will get easier, so push hard, and get it done as quickly as possible. Once you get through the round of seven, you will already be more than halfway done. You can do this!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
10-9-8-7-6-5-4-3-2-1:
Burpees
Deadlifts (95lb, 65lb)
Push presses (95lb, 65lb)
If this type of workout is new to you, feel free to modify the movements as needed. A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
10-9-8-7-6-5-4-3-2-1:
Elevated, no push-up burpees
Kettlebell deadlifts (15lb, 10lb)
Dumbbell push presses (5lb, 3lb) or push presses with a training bar
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
10-9-8-7-6-5-4-3-2-1:
Step-back burpees
Deadlifts (45lb, 35lb)
Push presses (45lb, 35lb)
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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