Workout of the day

Alright team, listen up! Today’s WOD is all about digging deep and pushing your limits. We’re tackling 7 rounds for time of some serious strength work.

This is where you test your power, your form, and your mental grit. Each rep is a chance to refine your technique and prove to yourself that you can handle the heavy stuff. Focus on every lift, keep that core tight, and drive through your heels.

Remember, it’s not just about speed, it’s about consistency and control. So get in the zone, breathe, and dominate those deadlifts. Let’s crush this WOD and leave nothing in the tank. You’ve got this! Let’s get it done!

The workout of the day consists of:

7 rounds for time of:

  • 1-1-1-1-1 Deadlifts at 245 lb (111 kg)

Scaling

  1. Deadlift Scale:
    • Intermediate: Reduce weight to 175 lb (79 kg)
    • Beginner: Reduce weight to 95 lb (43 kg)
  2. Reps Scale:
    • Intermediate: 5-5-3-3-1-1-1 Deadlifts
    • Beginner: 3-3-2-2-1-1-1 Deadlifts

No equipment

  1. Bodyweight Deadlift: Use a sturdy backpack filled with books or other heavy items
  2. Heavy Object Lift: Use a sandbag, water jugs, or other heavy items in your household
  3. Resistance Band Deadlifts: Attach resistance bands to a sturdy anchor

Warmup

  1. 5-minute light cardio (jogging, rowing, or jump rope)
  2. Dynamic stretching (hip circles, leg swings)
  3. 2 sets of 10 Air Squats
  4. 2 sets of 10 Good Mornings with a PVC pipe
  5. 2 sets of 5 Deadlift warm-up with empty barbell

Cooldown

  1. 5-minute light cardio (walking or slow rowing)
  2. Static stretching (hamstrings, quads, lower back)
  3. 2 minutes Child’s Pose
  4. 2 minutes Seated Forward Fold