Today’s workout contains deadlifts and bar facing burpees. As you might remember, in a bar facing burpee you do a regular burpee then hop over the barbell instead of jumping straight up. You then repeat the movement on the other side of the barbell. Please note: though the goal of today’s workout is to move through the WOD as quickly as possible, please concentrate on using good form for your deadlifts. Getting through the WOD faster is never worth injuring yourself!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
5 rounds for time:
10 deadlifts (225lb, 155lb)
10 bar-facing burpees
If this type of workout is new to you, please modify both the movements and the weights. 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 today. A beginner’s version of today’s WOD could look like this:
Scaled 1:
5 rounds for time:
10 kettlebell deadlifts (35lb, 22lb)
10 elevated, no push-up burpees
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Consider modifying the burpees and stepping rather than jumping over the barbell. Another variation of today’s WOD might look like this:
Scaled 2:
5 rounds for time:
10 deadlifts (135lb, 105lb) or kettlebell deadlifts (71lb, 53lb)
10 bar facing burpees (no push-up, stepback burpees, stepping over the bar)
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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