Workout of the day

Today is a hinge ladder. Expect moderate intensity. Keep focus on form as the reps climb. Choose a pull-up scale that lets you keep moving.

The workout of the day consists of:

For time: 1-2-3-4-5-6-7-8-9-10 Deadlifts (100kg/225lb) + Pull-Ups. Complete 1 deadlift and 1 pull-up. Then 2 of each, up to 10 of each. Time cap: 13 minutes.

Scaling

Intermediate: Deadlift 70kg/155lb, pull-up with band or jumping. Beginner: 1-2-3-4-5-6-7-8-9-10 DB Deadlift (2x16kg/35lb or 1x20kg/45lb) + ring row or inverted row.

No equipment

  • 1-2-3-4-5-6-7-8-9-10 glute bridges + bent-over backpack row
  • Add a towel for grip if rows are too easy

Warmup

  • 2 min easy row, bike, or jog
  • Joint circles: ankles, knees, hips, wrists, shoulders
  • Deadlift movement prep: 3 sets of 3 reps at light weight, 2 sec pause below knee and at lockout. Focus on midline and bar path.

Cooldown

  • Child’s pose, 1 min
  • Cat-cow, 10 slow reps
  • Supine knees-to-chest, 1 min
  • Scorpion stretch, 30 sec per side