In today’s workout, you will perform a descending ladder of double unders and deadlifts. You will begin by performing 100 double unders and 10 deadlifts. Then you will perform 80 double unders and 8 deadlifts, followed by 60 double unders and 6 deadlifts, and so on until you complete the last round of 20 double unders and 2 deadlifts. I enjoy this type of rep scheme because every round gets easier!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
100-80-60-40-20:
Double unders
10-8-6-4-2:
Deadlifts (225lb, 155lb)
Beginners can perform imaginary jump rope or single unders instead of double unders and kettlebell deadlifts instead of barbell deadlifts. The rep scheme can also be modified. Please move through each set of deadlifts carefully to maintain proper form! A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
80-60-40-20:
Imaginary jump rope
OR:
40-30-20-10:
Single unders
8-6-4-2:
Kettlebell deadlifts (35lb, 22lb)
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:
For time:
200-160-120-80-40:
Single unders
OR:
50-40-30-20-10:
Double unders
10-8-6-4-2:
Deadlifts (135lb, 95lb)
Your score is the total 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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