Warmup:

1:00 Jump Rope

10 Cherry Pickers

10 Bow2Bends

5 DB deadlifts

5 Back Roll 2 V-Sit

5 Cobra to Down Dog

5 Cobra to Hip Snap

1:00 Jump Rope

2 Rope Walks

Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts , Deficit Deadlifts

S/S/S:

Deficit Deadlift

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Second time hitting our Deficit Deadlifts this cycle.  With the working sets dropping to 3, aim to go heavier per set than you did on the 5X5 week.

WOD:

EMOM 16:

MIN 1 — 45 Double Unders

MIN 2 — 10 DB Push Press (50/35) + 5 DB Burpee Deadlifts

MIN 3 — 2 Rope Climbs

MIN 4 — Rest

Video courtesy of Train FTW.

The work per round should be right around the 35-45 second mark.  Just enough time to transition to the next movement.  If you have more folks than you do climbing ropes, have athletes start at different stations.

Scaling Options:

Dubs -> 60 Single Unders

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Rope Climbs -> 2 Rope Walks (ELITE: Legless Rope Climbs)

Cool Down:

Iron Cross – 1 Min per side

Calf Pedal in Down Dog – 30 per leg