Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
Get As Far As Possible In 15 Minutes
-100 Meter Run
-1 Barbell Deadlift
-100 Meter Run
-2 Barbell Deadlift
-100 Meter Run
-3 Barbell Deadlift
…
*Keep adding 1 Deadlift to each round until 15 Minutes
Suggestions
Men: 165-205# Barbell Women: 115-135# Barbell
Goal: 9-12 Rounds
Coaches Notes
For the first portion of this workout there will be a decent amount of transitions.As we are hustling back and forth, we still want to be sure we are setting up for our deadlifts with intention. Plant your feet, drop your hips, drive your chest up, and brace your belly before you pick up your weight. We promise it is worth it every time. Weight on the deadlifts should be something you could go for unbroken sets for at least the round of 5. If you get to the point that you are breaking up the deadlifts, we want to try to keep it to no more that 2 quick sets.
Also be prepared as the workout progresses, your legs will begin to feel the effects and it may take a few steps for them to remember how to run. Depending on your running set up, this may just be the few steps to get to your treadmill/ runner. However, if you are an out-and-back runner, this will be a little more like a shuttle run, so just be ready for a little leg wobble in the turnarounds. Move through as best you can and try to keep the pace high.