Workout of the day
Get ready for a leg and back burner with this wave-structured deadlift workout. We’re mixing up the rep scheme to keep you engaged and to challenge your strength and endurance.
The workout of the day consists of:
For time: 7 rounds of
- 2 deadlifts at 70% of your 1RM
- 4 deadlifts at 60% of your 1RM
- 6 deadlifts at 50% of your 1RM
Scaling
Beginners: Use lighter weights and substitute sumo deadlifts if conventional deadlifts are too challenging. Intermediates: Follow the percentages but feel free to drop the overall weight as needed. RX: Stick to the percentages strictly and aim to keep rest minimal.
No equipment
No barbell: Use a pair of dumbbells or kettlebells instead. If you don’t have weights, fill a backpack with books or other heavy items and use it for the deadlifts.
Warmup
5-minute light cardio (jog, bike, row) 10 air squats 10 lunges 10 leg swings each leg 10 arm circles each direction Light stretching focusing on hamstrings and lower back
Cooldown
5-minute slow walk or light movement Stretch hamstrings, quads, hip flexors, and lower back Hold each stretch for at least 30 seconds
