Workout of the day

Today’s WOD is all about combining running with some powerful lifting and bodyweight movements. Let’s keep the intensity high and the form clean. Pace yourself!

The workout of the day consists of:

1 mile Run 5 Deadlifts (225 lb / 102.5 kg OR 185 lb / 84 kg) 25 Burpees 5 Deadlifts (225 lb / 102.5 kg OR 185 lb / 84 kg) 50 Air Squats 5 Deadlifts (225 lb / 102.5 kg OR 185 lb / 84 kg) 25 Burpee Pull-Ups 5 Deadlifts (225 lb / 102.5 kg OR 185 lb / 84 kg) 50 Sit-Ups 5 Deadlifts (225 lb / 102.5 kg OR 185 lb / 84 kg) 1 mile Run

Scaling

  • Beginners: Lighter deadlifts (135 lb / 62 kg OR 95 lb / 43 kg), Reduce running distance to 800m, reduce reps to 15 each movement
  • Intermediate: Lighter deadlifts (185 lb / 84 kg OR 135 lb / 62 kg), Reduce running distance to 1 mile, reduce reps to 20 each movement
  • RX: As prescribed

No equipment

  • 1 mile Run: 1600m Row or 4 min High-Knees on the spot
  • Deadlifts: Use heavy household items like bags of rice or flour
  • Burpees: No modification needed
  • Air Squats: No modification needed
  • Burpee Pull-Ups: Do burpees with a jump onto a sturdy table edge or tree branch
  • Sit-Ups: No modification needed

Warmup

  • 400m Run
  • 10 Arm Circles (each direction)
  • 10 Leg Swings (each leg)
  • 10 Air Squats
  • 10 PVC Pipe or Broomstick Pass-Throughs
  • 5 Push-Ups

Cooldown

  • 1 min Hamstring Stretch (each leg)
  • 1 min Calf Stretch (each leg)
  • 1 min Shoulder Stretch (each side)
  • 1 min Child’s Pose
  • 1 min Chest Stretch against Wall