Maintain unbroken deadlifts for as many rounds as possible.
The deadlift should be a moderately loaded barbell.
Athletes should be able to complete 3 wall walks in no more than 1:00.
9 deadlifts (225/155 lb)
3 wall walks
9 deadlifts (155/105 lb)
3 wall walks
9 deadlifts (95/65 lb)
3 partial ROM wall walks
On a 12:00 clock:
Every 2:00 perform:
5 double overhand deadlift
– Build to your heaviest set.
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
WHITE BOARD BRIEF
Target rounds | 5-7+ rounds
Today’s workout is a midline monster. Expect both the deadlift and the wall walk to challenge your ability to maintain a rigid midline throughout the entire workout.
Push the pace from the start of the workout. Think about pushing the bar back to the floor from the top of each deadlift. This will help speed up your cycle time of the barbell. As for the wall walks, spend the least amount of time possible resting on the floor. Try to give yourself a five or ten-count before starting the next rep.
The deadlift weight is meant to be moderate. This means that most should be able to perform a few rounds unbroken before having to break the set of nine into two sets. Hang on to the barbell for as many unbroken rounds as possible.
As for the wall walks, expect to be out of breath and your shoulders to get fatigued. However, these should not take anymore than 1:00 to complete three reps.
With only 9 minutes, we want the opportunity to move back and forth between the two movements as many times as possible. Spending three minutes on a single round is not the stimulus we are looking for today.