Today’s workout of the day (WOD) contains deadlifts and your new favorate movement: burpees. Please note: though the goal of today’s workout is to move through the WOD as quickly as possible, please concentrate on using good form for your deadlifts and burpees. Getting through the WOD faster is never worth injuring yourself! If you are new to deadlifts, please err on the side of caution when choosing which weight to use, as it is easy to hurt your back if you perform deadlifts incorrectly.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
21-15-9 repetitions for time:
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. Find a burpee modification that works for you. You might also choose to modify the rep scheme, so that you perform smaller sets of each movement at a time.
Scaled 1:
11-10-8-7-5-4 repetitions for time:
Kettlebell deadlifts (35lb, 22lb)
Step-back, no push-up burpees or elevated, no push-up burpees
Perhaps something between the Rx version and the beginner version of the workout is right for you today. Choose the weight for your deadlift carefully, and pick a burpee modification that you are comfortable with. Another variation of today’s WOD might look like this:
Scaled 2:
21-15-9 repetitions for time:
Deadlifts (135lb, 105lb) or kettlebell deadlifts (71lb, 53lb)
Stepk-back burpees
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the 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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