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Weekly Movements Forecast
M = Deadlifts Against Band
T = Unilateral Work
W = Speed Front Squats / Sumo Deadlifts
Th = Cindy
F = Speed Bench Press
Deadlift Against Band
Build up to a heavy single repetition, or 1 RM.
- If you haven't done this before, target somewhere around 80% of your 1 RM regular conventional deadlift.
- Form and technique is paramount here. The resistance increases as you get to a stronger position in the lift, meaning you need to focus throughout the entire ROM. Be strong.
4 RFT (20:00 cap)
15 Hang Power Cleans (P = 115/75; C = 135/95)
15 Push Press (P = 115/75; C = 135/95)
15 Box Jumps w. Step Down (24, 20)
15 Overhead Squats (P = 115/75; C = 135/95)
Perform the workout above with 10 reps of everything instead of 15. Scale weights and movements as needed.
If you do the math real quick, 4 rounds with 15 reps of each of 5 movements, that's averaging 1 minute to complete the 15 reps per movement throughout the entire workout. If you don't realistically think that's going to be doable for you, I would drop the number of repetitions first, and just try to move fluidly and consistently. You can adjust the number of reps for each movement, meaning if you think Box Jumps and Overhead Squats will be the only movements you think will hold you up, just adjust the number of reps for those movements.
Post Results to the whiteboard.