Happy April Fools Day! Let’s celebrate with a workout called “Joker”. In today’s WOD, you will complete 1 toes-to-bar and 10 deadlifts, then 2 toes-to-bar and 9 deadlifts, then 3 toes-to-bar, and 8 deadlifts, and so on until you end with 10 toes-to-bar and 1 deadlift. Be sure to pick an appropriate weight for your deadlifts today. Despite the name, today’s WOD is no joke! You will complete 55 deadlifts in total, so be careful of your form throughout. Keep your back straight and your core engaged. If something doesn’t feel right, don’t be a fool: change to a lighter weight!
If you are an experienced athlete and feel capable, please perform the following WOD:
Joker
Experienced:
For time:
1-2-3-4-5-6-7-8-9-10 reps of:
Toes-to-bar
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (225lb, 155lb)
Beginners can modify the movements in today’s workout. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
1-2-3-4-5-6-7-8-9-10 reps of:
Toes-to-wall or toes-to-rig
10-9-8-7-6-5-4-3-2-1 reps of:
Kettlebell deadlifts (35lb, 22lb)
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:
1-2-3-4-5-6-7-8-9-10 reps of:
Hanging leg raises
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (135lb, 95lb)
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 total 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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