DYNAMIC WARM-UP
2 sets on the rower:
:30 easy pace
:20 moderate pace
:10 fast pace
– Perform sets straight through for 2:00 of work.
Focus on driving through the legs. The rowing order you can follow is Legs > Upperbody/Arms in the drive followed by Arms/Upperbody > Legs.
3 sets:
5 elbow-to-instep/leg
5 unweighted good mornings
5 step-back lunges/leg
5 single-leg toe touches/leg
:30 jump rope
DEADLIFT LAYERING WARM-UP
Setup:
- Hands at shoulder width.
- Feet between hips and shoulder width.
- Shoulders slightly in front of the bar.
- Arch chest up to maintain lumbar curve.
- Heels down.
Set 1: 7 Deadlifts > proper setup light load
Set 2: 7 Deadlifts > proper setup, little bit more weight, keep the bar close on the way down
Set 3: 7 Deadlifts > again little bit more weight, focus on pushing the hip back on the way down
Set 4: 7 Deadlifts > From ground to knees to feel a relative constant torso angle
Set 5: 7 Deadlifts > Add again more weight, build up to workout weight and maintain neutral spine position
MINI ROUNDS ?
3 sets, (may be still building to) workout load:
10 pulls on the rower
5 deadlifts
10 double-unders
– Rest long enough between sets to add load to the barbell.
TIPS & TRICKS + ANALYSIS
- In order to complete 7 rounds, you have to maintain a pace that is 3 min or less per round
- Men should aim for a 1:00-1:10 row
- Women should aim for a 1:05-1:20 row
- Don’t waste time adjusting the footstraps, keep them loose, so you can get in and out quick.
- Use a mixed grip with the deadlifts to reduce grip fatigue
- Thumbs on top of the rower handle
- This is a double-under workout, your skill level dictates your score. Tripping too much will cost you a lot of time.