Workout of the day
Focus today is on the hinge. Medium time domain with steady intensity. Use one barbell movement at a fixed load. MW format. All levels get core work and some carry.
The workout of the day consists of:
12-minute ladder for total reps completed: 2-4-6-8-10… Deadlift (100kg/225lb RX, 70kg/155lb Int) Alternating Sit-Up Carry (carry a DB or plate, 22.5kg/50lb RX, 15kg/35lb Int) 10m out and back = 1 rep. Continue adding 2 reps each round. Score is total reps completed.
Scaling
- Intermediate: Deadlift 70kg/155lb. Carry with 15kg/35lb DB or plate. Sit-up as RX.
- Beginner: 10-minute ladder. DB/KB deadlift (2 x 10-12kg/26lb). Carry a single DB/KB (10-12kg/26lb). Anchored sit-ups.
No equipment
- 12-minute ladder: 2-4-6… backpack sumo deadlift + 10m object carry + sit-ups. Use a heavy backpack or similar object.
Warmup
- 2 minutes rowing or jogging
- Neck, shoulder, and hip circles
- 10 glute bridges
- 8/side alternating lunges
- 8 lightweight deadlifts or good mornings
- 10 abmat sit-ups
- 20m farmer carry (light) Repeat 3 rounds. Build pace and weight each round. Use workout load by round 3.
Cooldown
- 30 sec foam rolling hamstrings + 60 sec hamstring stretch
- 30 sec rolling glutes + 60 sec glute stretch
- 30 sec rolling lower back + 60 sec child’s pose
- 30 sec rolling lats + 60 sec lat stretch
- 30 sec rolling forearms + 60 sec wrist stretch
