Tag Archives: Deadlift

Deadlifts then Snatches, Push Press, Power Clean, DL and K2E

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5 rounds of

  • 3 x Deficit Deadlift @ 1.65 x Bodyweight from 10cm Step

Based on a Wodwell WOD from Insatgram. For time complete the following, EMOM stop and do 5 x Knees to Elbow (start first round with the 5 K2E)…

  • 25 x Alternating Hang Dumbbell Snatch @ 16kg (r+l=1rep)
  • 25 x DB Push Press @ 16kg
  • 25 x DB Hang Power Clean
  • 25 x DB Thrusters
  • 25 x Barbell Deadlifts @ 185lbs

Results: Used 255lbs/115kg for the Deadlifts. Metcon 16:57, real grip killer since K2E are so slow. Messed up and only did 25 Snatches 🤪. DL weight was too heavy… recommend dropping to 135lbs since I was only able to do 2-3 reps before losing hold.

Deficit DL Warmup

  • 5 x 135
  • 3 x 185
  • 3 x 225

Strict Press then Wall Balls and Deadlifts

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From a Ketllebell Kings Instagram post, using a single 8kg Kettlebell, 2 rounds of

  • 1 minute Slow Mountain Climbers
  • 1 Minute Weighted Situp with Twist
  • 1 Minute Weighted V-Up
  • 1 Minute Weighted Flutter Kicks
  • 1 Minute Rest

Watch the link for a demo of the movements.

Then 4 rounds of

  • 6 x Strict Press @ 75% of 3RM
  • Rest 2 minutes

Then an old classic format… for time

  • 100 x Wall Balls @ 10kg or Sandbag Thrusters @ 20kg
  • EMOM Stop and do 3 x Deadlift @ 220lbs/100kg

Results: Used 110lbs for the Presses. Metcon 7:57.

Deadlifts and Strict Presses then SDHP, Power Cleans and Push Press

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1 round to warm up of L-Sit Complex using low paralettes…

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10 x Press to L-Sit (Lift you butt and legs)
  • 15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then accumulate 30 seconds, breaking as needed

  • L-Sit Hold

5 rounds of

  • 3 x Deficit Deadlift @ 1.6x Bodyweight from 10cm Step
  • 6 x Seated Strict Press @ 18kg

Then, inspired by multiple WODs, AMRAP in 10 of

  • 20 x Hang Sumo Deadlift High Pull @ 85lbs
  • 20 x Hang Power Clean
  • 20 x Push Press

Results: Used 245lbs for the Deadlifts. Brpke L-Sit into 6 x 5 second rounds. Metcon 2 rounds. Serious arm pump.

Back Squats then Deadlifts, V-Ups and Burpee

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Giving Overhead Squats another try…

3 rounds of

  • 3 x Standing Sots Press with empty bar
  • 10 second Heel Elevated Overhead Squat Hold with Empty Bar

Then work up to a heavy

  • 3 x Back Squat

Then as finisher, a modified version of the Marston Benchmark WOD. 5 rounds for time (Rx is AMRAP in 20)

  • 1 x Deadlift @ 270lbs/122kg (Rx is 405lbs 🫤)
  • 10 x V-Ups (Rx is T2B)
  • 15 x Burpees

Results: Overhead Squats were doable but killed my shiulder sso not wasting my time… Back Squat 225lbs/102kg. Metcon 9:26. Nice heavy workout.