In today’s workout you will perform 15 pull-ups, 20 deadlifts, and 25 bar-facing burpees; then 10 pull-ups, 15 deadlifts, and 20 bar-facing burpees; and finally 5 pull-ups, 10 deadlifts, and 15 bar-facing burpees. To perform a bar-facing burpee, do a regular burpee, then hop over the barbell instead of jumping straight up. Then repeat the movement on the other side of the barbell. Please concentrate on using good form for your deadlifts throughout today’s WOD (even if that means slowing down). Work hard, but be smart!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
For time:
15 pull-ups
20 deadlifts (185lb, 135lb)
25 bar-facing burpees
10 pull-ups
15 deadlifts
20 bar-facing burpees
5 pull-ups
10 deadlifts
15 bar-facing burpees
If this type of workout is new to you, please feel free to modify the movements and the rep scheme. You can substitute ring rows for pull-ups, perform kettlebell deadlifts instead of barbell deadlifts, and pick a burpee modification that works for you today. Make sure to move through each set of deadlifts mindfully to maintain proper form. A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
12 ring rows
16 kettlebell deadlifts (20lb, 15lb)
20 elevated, no push-up burpees
8 ring rows
12 kettlebell deadlifts
16 elevated, no push-up burpees
4 ring rows
8 kettlebell deadlifts
12 elevated, no push-up burpees
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:
15 jumping pull-ups or banded pull-ups
20 deadlifts (105lb, 85lb)
25 bar-facing burpees
10 jumping pull-ups or banded pull-ups
15 deadlifts
20 bar-facing burpees
5 jumping pull-ups or banded pull-ups
10 deadlifts
15 bar-facing burpees
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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