Today’s workout is simple: only three rounds of two movements, rowing and deadlifts. That doesn’t mean it’s going to be easy though! Deadlifts work your glutes, hamstrings, lower back, quadriceps, and abdominal muscles, and as these muscles tire, the rowing will feel tougher and tougher, making each round harder than the last.
Please be careful as you perform the deadlifts. Keep your back straight; engage your core; and do not rush. This WOD has a high volume of deadlifts, so pick a weight that is relatively light for you. If your form starts to falter at any point, please reduce your weight, switch to kettlebell deadlifts, or discontinue the deadlifts altogether. Be safe out there!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
3 rounds for time:
Row 800 meters
20 deadlifts (185lb, 135lb)
Beginners can reduce the distance of the row and can substitute kettlebell deadlifts for deadlifts with a barbell. A beginner’s version of today’s workout could look like this:
Scaled 1:
3 rounds for time:
Row 500 meters
20 kettlebell deadlifts (22lb, 20lb)
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:
3 rounds for time:
Row 800 meters
20 deadlifts (135lb, 95lb) or kettlebell deadlifts (71lb, 53lb)
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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