Deadlift is a simple and effective movement, remaining unique in its ability to increase strength throughout the body. It is the most functional movement of the human body, because its execution requires the mobilization of the majority of the muscular system of the body.
Scaling:
Reduce the load in order to complete each round in 3-4 sets. Similarly, choose a ring dip modification that allows you to complete each round in 3-4 sets, with solid mechanics.
Intermediate Option:
21-15-9 reps for time of:
Deadlifts
15-12-9
Strict ring dips
♀ 165 lb. ♂ 245 lb.
Beginner Option:
21-15-9 reps for time of:
Deadlifts
Assisted push-ups
♀ 65 lb. ♂ 95 lb.
With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean, and deadlift to comments.
Compare to 180908.
Scaling:
This workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.
Scaling:
Go hard on the runs and choose a weight on the deadlift that allows you to complete the reps in 1-3 sets. Intermediate athletes can do this workout as prescribed.
Beginner Option:
3 rounds for time of:
Run400 meters
25 deadlifts
Scaling:
Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide the load choice for the initial sets. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load.
Complete as many rounds as possible in 12 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans
♀ 40 lb. DBs ♂ 60 lb. DBs
Post completed rounds to comments.
Compare to 170628.
Scaling:
Choose a load that is challenging but allows you to move quickly through the short rep set for each movement. You will be breathing hard, and grip may be taxed, but try to minimize rest between movements.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans
♀ 30 lb. DBs ♂ 45 lb. DBs
Beginner Option:
Complete as many rounds as possible in 9 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans