In today’s WOD, we will perform an ascending ladder of rowing and deadlifts for sixteen minutes. That is, we will row 1 calorie and perform 1 deadlift, then row 2 calories and perform 2 deadlifts, then row 3 calories and perform 3 deadlifts, and so on until the 16 minutes are up.
Both rowing and deadlifts challenge the lower body and core. Please focus on keeping your core engaged and your back flat throughout both movements. Also, be careful when choosing your deadlift weight. You will be performing a large number of deadlifts over the course of this WOD. Try to pick a weight that you can move well in large sets.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
Ascending ladder 16 minute AMRAP:
1 calorie row, 1 deadlift (185lb, 135lb)
Then
2 calorie row, 2 deadlifts
Then
3 calorie row, 3 deadlifts
Etc.
*Add 1 rep each round until time runs out.
Beginners can perform kettlebell deadlifts rather than deadlifts with the barbell in today’s WOD. A beginner’s version of today’s workout could look like this:
Scaled 1:
Ascending ladder 16 minute AMRAP:
1 calorie row, 1 kettlebell deadlift (35lb, 22lb)
Then
2 calorie row, 2 kettlebell deadlifts
Then
3 calorie row, 3 kettlebell deadlifts
Etc.
*Add 1 rep each round until time runs out.
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:
Ascending ladder 16 minute AMRAP:
1 calorie row, 1 deadlift (115lb, 85lb)
Then
2 calorie row, 2 deadlifts
Then
3 calorie row, 3 deadlifts
Etc.
*Add 1 rep each round until time runs out.
Your score is the total number of rounds and 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:
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