In today’s workout, you will perform a descending ladder of deadlifts, push-ups, and sit-ups. That means that you will perform 10 deadlifts, 10 push-ups, and 10 sit-ups; then 9 deadlifts, 9 push-ups, and 9 sit-ups; then 8 deadlifts, 8 push-ups, and 8 sit-ups; and so on, decreasing by one repetition each round until you end with 1 deadlift, 1 push-up, and 1 sit-up. As always, be careful when performing the deadlifts. Pick a weight that you can handle with good form throughout the workout.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
10-9-8-7-6-5-4-3-2-1:
Deadlifts (225lb, 155lb)
Push-ups
Abmat sit-ups
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. You can also modify the push-ups and sit-ups to make them easier. A beginner’s version of today’s workout could look like this:
Scaled 1:
10-9-8-7-6-5-4-3-2-1:
Kettlebell deadlifts (35lb, 22lb)
Wall push-ups
Anchored or assisted sit-ups
Perhaps something between the Rx 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:
10-9-8-7-6-5-4-3-2-1:
Deadlifts (135lb, 95lb)
Kneeling push-ups
Abmat sit-ups
Please listen to your body, and pick the version of the workout that is right for you. Your score is the amount of time it takes you to complete today’s workout. If you would 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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