Workout of the day
Today’s WOD is all about endurance and strength. Blast through deadlifts and a tough rowing session. Pace yourself and keep your form solid.
The workout of the day consists of:
4 Rounds for Time:
- 50 Deadlifts (135 lb / 95 lb / 60 kg / 42.5 kg)
- 500 meters Row
Scaling
For beginners:
- Use a lighter weight for deadlifts, such as 55 lb / 40 lb / 25 kg / 20 kg
- Reduce the row distance to 250 meters per round For intermediates:
- Use a moderate weight for deadlifts, such as 95 lb / 65 lb / 42.5 kg / 30 kg
- Complete the full 500 meters row per round
No equipment
For those without equipment:
- Substitute deadlifts with 50 Glute Bridges or 50 Air Squats
- Substitute rowing with 500 meters Run or 2 minutes of High Knees
Warmup
5 minutes easy row or jog 3 rounds:
- 10 Air Squats
- 10 Deadlifts (PVC pipe or empty bar)
- 10 Scapular Pull-ups Stretch: Hamstrings, Quads, Hip Flexors
Cooldown
Walk 400 meters to cool down Stretch: Hamstrings, Lower Back, Shoulders
