Workout of the day

Ready to dominate the bar? This WOD is designed to push your strength and coordination to the limits. Smash through the deadlifts and show off your bar muscle-up skills. You’ve got 12 minutes to get as many rounds as possible. Let’s crush it!

The workout of the day consists of:

Complete as many rounds as possible (AMRAP) in 12 minutes of:

  • 5 Deadlifts (315 lb / 205 lb)
  • 5 Bar Muscle-Ups

Scaling

  1. Deadlifts:
    • Beginner: Reduce the weight to 225 lb (102.5 kg) for men and 155 lb (70 kg) for women
    • Intermediate: Use 275 lb (125 kg) for men and 185 lb (85 kg) for women
  2. Bar Muscle-Up:
    • Beginner: Jumping bar muscle-ups or 5-7 pull-ups
    • Intermediate: Strict pull-ups or band-assisted muscle-ups

No equipment

For those without equipment:

  1. Deadlifts:
    • Substitute with 10 Backpack Deadlifts: Fill a backpack with books or weights and perform the same movement
    • Optionally, substitute with 10 Single-Leg Romanian Deadlifts per leg using bodyweight or holding a household item
  2. Bar Muscle-Up:
    • Substitute with 10 Push-Ups or Dips using a chair or sturdy surface
    • Optionally, replace with 10 Towel Rows: Use a towel draped over a closed door for rows following the same movement pattern

Warmup

  1. 5 minutes of light cardio (jogging, skipping, or rowing)
  2. Dynamic stretches: arm circles, hip openers, leg swings (1 minute each)
  3. 3 rounds of:
    • 10 PVC pass-throughs
    • 10 PVC good mornings
    • 10 air squats
  4. Movement Prep:
    • 2 sets of 5-8 deadlifts with an empty barbell or light weight
    • Practice bar muscle-up progression (jumping muscle-up or kipping pull-up) for 5 minutes

Cooldown

  1. 3 minutes of light cardio (slow jog or walk)
  2. Stretching for the major muscle groups:
    • Hamstring stretch (2 minutes)
    • Lat stretch (2 minutes)
    • Chest stretch (2 minutes)
    • Shoulder stretch (2 minutes)