Complete as many rounds and reps as possible in 8 minutes of:
2 wall walks
2 deadlifts
♀ 205 lb
♂ 315 lb
Post total rounds to comments.
Compare to 231227.
Stimulus and Strategy:
The goal today is to perform at least 1 round per minute. Reduce the difficulty of the wall walks to complete each round in 30 seconds or less. Loading of the barbell should feel moderate to heavy, allowing you to maintain unbroken sets for the majority of the workout.
Scaling:
Reduce the loading of the barbell.
To decrease the complexity of the wall walks, reduce the range of motion by only taking two to three steps toward the wall, or performing an inchworm + a push-up.
In case of injury or limitation, perform a sumo deadlift with a barbell, kettlebell, or dumbbell in place of the deadlifts. If needed, eliminate the external loading and perform a GHD hip extension or a PVC good morning. As for the wall walks, perform an inchworm + push-up or shoulder taps in a plank hold.
Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
2 wall walks
2 deadlifts
♀ 125 lb
♂ 185 lb
Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
2 inchworm + push-ups
2 deadlifts
♀ 55 lb
♂ 75 lb
Coaching cues:
This barbell will get heavy. Take a deep breath, brace your core, and pull your shoulders back and down. Don’t get caught being lazy.
Resources:
The Wall Walk
The Deadlift
Inchworm + Push-Up
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