Workout of the day
Deadlift is the focus today. You will pair it with box jumps in a descending ladder. Keep your positions strong. Pace and quality matter.
The workout of the day consists of:
For time, descending ladder: 25-20-15-10-5 reps of:
- Deadlift (RX: 100kg/225lb, Intermediate: 70kg/155lb)
- Box Jump (RX: 24 inches, Intermediate: 20 inches) Cap: 12 minutes.
Scaling
Intermediate:
- Deadlift 70kg/155lb
- Box jump 20 inches Beginner:
- 25-20-15-10-5 reps of:
- Double DB deadlift (2 x 15kg/35lb)
- Step-up (to knee height, alternate legs) Rest as needed. Focus on safe movement.
No equipment
- 25-20-15-10-5 reps of:
- Backpack deadlift (load as able)
- Broad jump (measured to challenge, focus on safe landing)
Warmup
- 2 min machine or light jog
- Joint circles: ankles, hips, wrists, shoulders
- Deadlift 3x3 with light barbell (pause at mid-shin and lockout each rep)
- Focus on flat back and tension through setup and drive
Cooldown
- Seated hamstring stretch
- Lying spinal twist
- Prone quad stretch
- Glute stretch (figure four)
- Standing calf stretch
