Tag Archives: Deadlift

Sandbags

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As part of the warm up, do

  • 200 x Double Unders

AMRAP in 20 minutes of

  • 10 x Sandbag Ground to Overhead @ 30lbs/15kg
  • 10 x Sandbag Reverse Lunges @ 30lbs (each leg is one rep, switch bag from one shoulder to the other between every lunge)
  • 10 x Sandbag Deadlift @ 55lbs/25kg

Then not for time do

Results:  A bit disappointing, couldn’t get a good rhythm since my lower back was fatigued after about round 4.  Ended up with 9 rounds plus 10 reps.  Since someone once told me that back pain with deadlifts is due to not keeping your core tight, added the Tuck Ups at the end.  Surprisingly, it relieved the back pain better than stretching.  Maye try warming up next time with the Tuck Ups.

Deadlifts, Kettlebell Swings, Weighted Dips and Pushups

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Another CF Invictus inspired WOD which I improved on.

5 rounds of

  • 5-7 x Deadlift
  • Rest 30 seconds
  • 20 x Kettlebell Swings
  • Rest 1 minute
  • 5-7 x Weighted Dips @ 30lbs
  • Rest 30 seconds
  • 10-15 x Plyometric Pushups
  • Rest 2 minutes

Cash out with 200 Double Unders for time.

Results:  For the Deadlifts, started with 205lbs/93kg for rounds 1 – 3 then increased to 220lbs/100kg for the last 2 rounds.  Completed all 7 reps of Deadlifts and Dips in each round.  Had to drop to 12 Pushups in the 3rd round.  Completed the Double Unders in 4:44.

Strict Press then Man Makers, Double Unders. Deadlifts and Burpees

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Spend 20 minutes working up to a heavy

  • 3 x Strict Press

Then AMRAP in 7 minutes of

  • 7 x Man Makers @ 12kg
  • 35 x Double Unders

Then AMRAP in 7 minutes of

  • 7 x Deadlifts @ 165lbs
  • 7 x Burpees

Results:  135lbs/61kg for the strict press.  For the metcons, 3 rounds plus 5 reps and 5 rounds plus 6 reps respectively.

Bodyweight 6 Ways

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Every 2 minutes for 6 minutes (three sets) do

  • 6-8 x Bench Press @ Bodyweight (currently 165lbx/75kg)
  • 6-8 x Strict Pull ups

Then every 2 minutes for 6 minutes do

  • 6-8 x Back Squat@ Bodyweight
  • 6-8 x Strict Toes to Bar

Then every 2 minutes for 6 minutes do

  • 6-8 x Deadlift @ Bodyweight
  • 6-8 x Dips

Between each round take 8-10 minutes to setup for the next set and to warm up for the lift (Bench Press, Back Squat, Deadlift). Warmed up for each of the lifts with 5 rounds of 5 reps of increasing weight to get up to the working weight.

Results:  Did all 8 reps for each set, except in the first round, so could have gone up with the weight for the Back Squats and Deadlifts. Nice workout after the killer workout from last weekend :-).