Workout of the day

Focus is hinge. One barbell movement with standard pulling. Aim for steady pacing. Prioritize sound technique throughout.

The workout of the day consists of:

12-minute ladder. Start at 3 reps each. Add 2 reps each round.

• Deadlift (100kg/225lb RX, 70kg/155lb Intermediate)
• Pull-Up (strict or kipping) Example: 3 deadlifts, 3 pull-ups. Then 5/5. Then 7/7. Continue adding 2 reps per movement each round until time expires.

Scaling

• Intermediate: Deadlift 70kg/155lb. Pull-up with band if needed.
• Beginner: 2 DB/KB Deadlift (2 x 16kg/35lb) or heavy backpack. Ring row or table row.

No equipment

• Odd-object deadlift (heavy backpack or sandbag)
• Towel or doorframe rows if no pull-up bar

Warmup

• 2 min easy row, bike, or jog
• Joint circles for shoulders, hips, ankles, wrists
• Deadlift 3x3 at light weight with 2 sec pause at mid-shin and lockout. Focus on back position and grip.

Cooldown

• Child’s pose, 1 min
• Cat-cow, 8 slow reps
• Supine knees-to-chest, 1 min
• Scorpion stretch, 30 sec per side