Workout of the day
We’re switching up the classic lifts with a bit of back and forth action to keep it interesting. We’ll challenge both deadlifts and bench presses with varied reps and weights to hit different areas of strength.
The workout of the day consists of:
Alternate between the two movements:
- 3 Deadlifts @ 275 lbs / 125 kg
- 8 Bench Presses @ 155 lbs / 70 kg
Repeat for 5 Rounds. Rest as needed between sets.
Scaling
For Beginners:
- Deadlifts @ 135 lbs / 60 kg
- Bench Press @ 75 lbs / 35 kg
For Intermediate:
- Deadlifts @ 185 lbs / 85 kg
- Bench Press @ 115 lbs / 50 kg
No equipment
No equipment:
- 20 glute bridges instead of deadlifts
- 20 push-ups instead of bench presses
Warmup
- 5 min light cardio (jog, jump rope, or bike)
- Dynamic stretching for shoulders and hamstrings
- 2 sets of 10 empty bar deadlifts
- 2 sets of 10 empty bar bench presses
Cooldown
- 3 min easy cardio to bring heart rate down
- Hamstring stretch: 1 min each side
- Chest stretch: 1 min each side
- Child’s pose: 1 min
