Workout of the day

This is a medium-length ladder. Focus on strong, controlled hinge mechanics. Keep intensity solid but sustainable.

The workout of the day consists of:

Ladder for time:

6-12-18-12-6 reps each of:

  • Deadlift (RX: 100kg/225lb, Intermediate: 70kg/155lb)
  • Box Jump (RX/Int: 60/50cm)
  • Toes to Bar

Use the same weight for all deadlifts. Rest as needed but push the pace. Time cap: 15 minutes.

Scaling

Intermediate:

  • Deadlift 70kg/155lb
  • Box jump 50cm
  • Hanging knee raises instead of toes to bar if needed

Beginner:

  • 6-10-14-10-6 reps each
  • Dumbbell deadlift 2x15kg/35lb or kettlebell 20kg/45lb (or lighter if needed)
  • Step up instead of box jump (pick height that is safe)
  • Lying leg raises or reverse crunches

No equipment

  • 12-24-36-24-12 reps each
  • Single arm backpack deadlift (switch arms halfway)
  • Broad jump or step up onto stairs
  • Lying leg raises or sit-ups

Warmup

  • 2 min row, bike or jog
  • Joint circles: ankles, hips, shoulders
  • 10 glute bridges
  • 8 cat-cows
  • 8 air squats
  • 8 light kettlebell RDL (or empty barbell)
  • 6 hanging knee raises
  • 6 box step ups (light) Repeat 3 rounds. Go light first round. Third round at workout pace and height.

Cooldown

  • 30 sec foam roll + 60 sec stretch: hamstrings
  • 30 sec foam roll + 60 sec stretch: glutes
  • 30 sec foam roll + 60 sec stretch: lower back
  • 30 sec foam roll + 60 sec stretch: quads
  • 30 sec foam roll + 60 sec stretch: calves Use a lacrosse or tennis ball if no roller.