I’m calling today’s workout The Walking Deadlift, and while it might not make you feel like one of the walking dead, the combination of deadlifts and lunges will give your back and backside a great workout!
Today’s WOD is an EMOM. EMOM stands for “Every Minute on the Minute.” In today’s workout, you will perform 10 deadlifts in the first minute and 20 walking lunges in the second minute. This will continue for 6 rounds until the 12 minutes are up. If you finish a movement before the given minute is complete, rest and wait until the next minute to begin the next movement.
If you are an experienced athlete, please perform the following WOD:
The Walking Deadlift
Experienced:
12 minute EMOM:
Minute 1: 10 deadlifts (225lb, 155lb)
Minute 2: 20 dumbbell overhead walking lunges (35lb, 25lb)
A beginner can scale both the movements and the number of reps in each minute. Scale to a number of reps that you can complete in 45 seconds or less. This way you have at least 15 seconds to rest before transitioning to the next movement. A beginner’s version of today’s WOD could look like this:
Scaled 1:
12 minute EMOM:
Minute 1: 10 kettlebell deadlifts (35lb, 22lb)
Minute 2: 12 modified lunges
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:
12 minute EMOM:
Minute 1: 10 deadlifts (105lb, 85lb)
Minute 2: 20 dumbbell walking lunges (25lb, 15lb)
Your score is the total number of reps you complete during 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:
Comments