2 Rounds
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg
GET STRONG
Deadlift
Every 2:00 for 10:00
5 Reps w/ :03 negative on each
GET FIT
4 Rounds
400m Run
15 Deadlift 135/95
5 Wall Walks
1:00 Rest
20 Min Cap
(WELLNESS WOD)
4 Rounds
400m Run
10 Deadlift (light/perfect)
15 Push Ups (any scale)
20 Min Cap
COMPETITORS EXTRA
40 Burpees to Target 6"
40 Double Unders
30/80, 20/120, 10/160
12 Min Cap
COACHES NOTE:
The Deadlift focus is control and time under tension. You might need to drill this :03 decent with an empty bar to give athletes the idea of what that actually feels like. Emphasise that going super heavy is not necessary today.
ATHLETES NOTE:
You can treat the Metcon like regular intervals. You'll get that 1:00 off after the Wall Walks and can always ease back in on the Row in the following round. Push those transitions from movement to movement!
BODYBUILDING WORKOUT
Routine 6b: Legs & Hip Flexors
- Leg Extensions (7 x 8-12)
- Weighted Bridges (shoulders on bench) (4 x 8-12)
- Leg Curls (4 x 8-12)
- Banded Sprint Drive (4 x 8-12 per leg)
- Leg-Press Calf Raises (4 x 15)