Deadlifts and Rounds of Fun

Warm-Up

*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here

then…

Deadlift: Build to a safe and relative 1 rep max

5@50%, 4@60%, 3@70%, 2@80%, 1@85%, 1@90%, 1@95%, 1@100%, 1@?

Then:

For time:

3 rounds of:

5 Ball Slams (30/20), 5 Push-Ups

Then: *100m run with slam ball

2 rounds of:

10 Ball Slams 10 Push-ups

Then: *100m run with slam ball

1 round of:

15 Ball slams, 15 push-ups

Then: *100m run with slam ball

Stimulus Goal:

Why Do This Workout? To improve your functional work capacity. Get better at lifting things from the ground with good form, putting them overhead, getting yourself off the ground, and relocating objects. This is a physical labor style workout that will keep you moving well for a better quality of life. 

Duration and Feel:  It might look long because of all of the rounds but the circuit/METCON should actually be fairly quick. The whole workout should take around 9 minutes or less. The 3 rounds should be 4 minutes or less, 2 rounds should be 3 minutes or less, 1 round should be 2 minutes or less.  The slam balls should be challenging but you should be able to do the sets unbroken, just hold on.  

Specific warm-up focus: Prep hinging and the hips flexors.

Scaling Options: Lighter weight on slam ball. Modify push ups by going to push up with bar in rig, or knee push ups.

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