Monday - 11/29/21

Warm-up

In today’s workout, you will complete 5 deadlifts and 5 burpees, then 10 deadlifts and 10 burpees, then 15 deadlifts and 15 burpees, then 20 deadlifts and 20 burpees, then 15 deadlifts and 15 burpees again, then 10 deadlifts and 10 burpees again, and then finally 5 deadlifts and 5 burpees. This is a tough one, so it is especially important to be thoughtful when choosing your scaling options. Pick a deadlift weight that you can move safely and efficiently. You should be able to do the first three rounds of deadlifts in two sets or less. If you find yourself needing to break the deadlifts into more than 4 sets at any point in the workout, please drop to a lighter weight. You can also consider scaling the rep scheme to make today’s WOD more doable.

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

5-10-15-20-15-10-5 repetitions for time:

Deadlifts (225lb, 155lb)

Burpees

If this type of workout is new to you, please modify the movements and the rep scheme. Perform kettlebell deadlifts instead of barbell deadlifts, and move through each set of deadlifts slowly to maintain proper form. Pick a burpee modification that works for you. A beginner’s version of today’s workout could look like this:

Scaled 1:

4-8-12-16-12-8-4 repetitions for time:

Kettlebell deadlifts (35lb, 22lb)

Elevated, no push-up burpees

Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Choose the weight for your deadlift carefully, and pick a burpee modification that you are comfortable with. Another variation of today’s WOD might look like this:

Scaled 2:

5-10-15-20-15-10-5 repetitions for time:

Deadlifts (135lb, 95lb)

Step-back burpees

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:

Deadlifts

Kettlebell deadlifts

Burpees

How should I time my workouts?