21-15-9 reps for time of:
Deadlifts
Strict pull-ups
♀ 155 lb
♂ 225 lb
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Scaling:
Today’s workout is a gymnastics and weightlifting couplet. Most should finish this effort in 10 minutes or less. For those proficient with these movements, it will be a sprint. However, if you can perform at least 7 reps with the prescribed deadlift weight and consistent sets of 5 unbroken strict pull-ups, then you should hit this workout as written. It might not be a sprint, but it will be an opportunity to build capacity in these two movements. If you cannot hit those targets, reduce the loading of the barbell and the difficulty of the strict pull-up.
Intermediate option:
For time:
21-15-9 reps
Deadlifts
12-9-6 reps
Strict pull-ups
♀ 125 lb
♂ 185 lb
Beginner option:
15-12-9 reps for time of:
Deadlifts
Ring rows
♀ 55 lb
♂ 75 lb
Coaching cues:
In the deadlift, delay the knee bend on the return of the barbell. After you stand up the load, unlock your knees and then focus on sending your hips back while keeping your chest up. You should feel tension in your glutes and hamstrings — this is good. Once the bar passes the knees, you can bend the knees and return the barbell to the floor.
Resources:
The Deadlift
The Strict Pull-Up
The Ring Row
Scaling Pull-Ups for Beginners
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