WARM UP – MOBILITY
Quick dynamic running warm-up + lower body stretches
2 rounds: (Round 1 / 2)
15-20 Banded good mornings
12-15 Hollow rocks / V-ups or tuck ups
12-15 Glute bridges / 6-8/leg Single leg glute bridges
45-60s Plank hold / 20-30s/each Side planks hold
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Review and warm-up deadlift for WOD A
WOD A
Every 3 min x 5 sets:
Deadlift x 5
Start ~60-65% and build to ~75-80% for the last 2-3 sets
Lower and re-set for each rep, no touch and go reps.
(Aim to finish heavier than the 6 reps 3 weeks ago, or around the same as the 4 reps 2 weeks ago. Measures added for reference)
DEADLIFT X 5
DEADLIFT X 4
DEADLIFT X 6
WOD B
In remaining class time, complete:
3 sets of:
15 Double KB deficit sumo deadlifts
20 Weighed anchored sit-ups (hold a DB on your chest, crunch up / control down
– rest ~90s between rounds
– stand on 45 or 55 bumper plates in increase ROM (as long as you can keep ideal positioning at the bottom)
then, 3 sets of:
10/leg Staggered stance KB or DB Romanian deadlifts
15/side Half kneeling “high to low” banded wood choppers / trunk rotations (inside knee forward)
– rest ~90s between rounds
Optional Conditioning
SWINGING SKIERS
Every 2 mins x 5 sets: (10 mins)
30 – 25 – 20 – 15 – 10 Russian Kettlebell swing (32/24)
AMRAP Ski Erg Cals in remaining time
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Score is total Ski cals
(Could be completed with the Echo bike as well if you like)
