Workout
Every minute on the minute (EMOM) continue until failure: 1 Deadlift at 225 lb (or 102 kg)
Scaling
For beginners, reduce the weight to a manageable load or perform 5 reps of kettlebell deadlifts each minute. Intermediates might perform the deadlift at 155 lb (70 kg) or increase to 2 reps at the prescribed weight. RX athletes should aim to continue at the prescribed weight as long as possible.
No equipment
For those without a barbell, substitute deadlifts with:
- Bodyweight: Alternating single-leg Romanian deadlifts
- Household item: Deadlifts using a heavy backpack or suitcase
Warmup
5-minute light cardio (jogging or rowing) Dynamic stretches: leg swings, arm circles, hip circles 2 rounds of: 5 inchworms 10 air squats 10 good mornings (with a PVC pipe or broomstick) 10 jumping jacks
Cooldown
5-minute light cardio to lower heart rate (walking or easy cycling) Static stretches: hamstring stretch, pigeon pose, butterfly stretch, shoulder stretches Hold each stretch for 30 seconds to 1 minute
