Workout of the day

Get ready to build serious strength with this deadlift ladder workout. It’s straightforward but tests your limits.

The workout of the day consists of:

For Time:

  • 7 Deadlifts @ 95 lb (43 kg)
  • 5 Deadlifts @ 135 lb (61 kg)
  • 3 Deadlifts @ 185 lb (84 kg)
  • 1 Deadlift @ 225 lb (102 kg)
  • 1 Deadlift @ 245 lb (111 kg)
  • 1 Deadlift @ 265 lb (120 kg)

Scaling

Beginners:

  • Use lighter weights that feel challenging but safe
  • Consider: 45 lb (20 kg) for 7 reps, 65 lb (29 kg) for 5 reps, 85 lb (39 kg) for 3 reps, 105 lb (48 kg) for 1 rep, 125 lb (57 kg) for 1 rep, 145 lb (66 kg) for 1 rep

Intermediates:

  • Adjust weights accordingly but don’t go to max effort

RX Athletes:

  • Stick to the prescribed weights or adjust slightly based on your 1RM

No equipment

No Equipment:

  • 7 Pike pushups
  • 5 Tuck jumps
  • 3 Single-leg deadlifts (bodyweight) per side
  • 1 One-arm pushup per side
  • 1 One-legged squat per side
  • 1 Broad jump

Warmup

  • 5 minutes light cardio (jogging, jump rope, etc.)
  • 10 PVC pass-throughs
  • 10 air squats
  • 10 PVC good mornings
  • 2 sets of 5 light deadlifts

Cooldown

  • 5 minutes slow walk or light jog
  • 30 seconds per side standing hamstring stretch
  • 30 seconds per side lying quad stretch
  • 30 seconds child’s pose