Workout of the day
Here’s a workout that punches hard and fast. Deadlifts with some running. Simple, but a great challenge.
The workout of the day consists of:
21-15-9-6:
- Deadlifts (155 lbs / 70 kg)
- 400 meters Run after each round.
Scaling
- Beginners: Deadlift 95 lbs / 42.5 kg
- Intermediate: Deadlift 115 lbs / 52.5 kg
- Running can be reduced to 200m if needed.
No equipment
- For deadlifts: use a heavy backpack or object you can safely lift.
- For running: Run in place or do high knees for 2 minutes.
Warmup
- 5 minutes easy jog or stationary biking
- 10 leg swings (each leg)
- 10 arm circles (each direction)
- 10 bodyweight squats
- 5 deadlifts with light weight
Cooldown
- 400 meter easy walk
- Pigeon pose stretch
- Hamstring stretch (30 seconds each leg)
- Hip flexor stretch (30 seconds each side)
- Calf stretch against the wall
