In today’s workout, you will perform a descending ladder of deadlifts and burpees. I enjoy this type of rep scheme because every round gets easier. (FYI: Once you get through the round of seven, you are already more than halfway through the workout!) 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)
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. You can also modify the burpees to make them easier. Check out the link at the bottom of the post to learn more about how to modify burpees. 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)
Elevated no push-up burpees
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)
Burpees
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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