PC: Digital Trends
WOD
“Maverick”
5 Rounds for time:
10 Deadlifts (275lbs/185lbs)
15 Bar-facing burpees
STIMULUS
Duration: 10-15 Minutes
Volume: Moderate (125 reps)
Load: Moderately heavy
White Board Chat:
This is going to be a burner today with a nasty little lower body pull, lower body push combo. Our deadlift weight should be something moderately heavy that we could perform 10 reps unbroken if asked. However, we don’t need to during the workout and two, quick sets of 5 should suffice. They should take us just about a minute to complete. Our bar-facing burpees should be something that will take us no longer than 2 minutes on the later rounds (4 and 5) to finish. If we are working our burpee capacity, pick an option that you didn’t last time. E.g., if last time we performed the full amount of rounds and cut the number of reps, today, cut the number of rounds and perform the number of reps. Today’s challenge: go double overhand for the whole workout.
If we are using dumbbells or kettlebells for this, hold for a two-count at the top before coming back down.
MODIFICATIONS
ALL BODYWEIGHT/NO EQUIPMENT OPTION
5 Rounds for time:
10 Supermans
15 Burpees to a target
VOLUME
3 Rounds for time:
10 Deadlifts
15 Bar-facing burpees
or
5 Rounds for time:
10 Deadlifts
10 Bar-facing burpees
MOVEMENTS
- Deadlift
- Scale the load to something that we could lift with zero to minimal mechanical deviation for 10 reps, unbroken at if asked
- If we have an injury or limitation that prevents us from performing hip flexion, perform a 100m farmer’s carry
- Bar-facing burpees
- Scale the reps to a number that will allow us to consistently perform our burpee sets in under 2 minutes
- If we have an injury or limitation that prevents us from jumping over the bar, just step up
- If we have an injury or limitation that prevents us from going to the ground, perform a squat thrust
- If we have an injury or limitation that prevents us from using one arm, perform a jumping air squat