“Wonder Wall” – great sing-along jam!
“Oasis”
3 Rounds for time:
12 Deadlifts (bodyweight)
9 calorie Row
6 Burpees over the bar
STIMULUS
Duration: Very short (under 5 minutes)
Volume: Moderate (81 reps)
Load: Moderate
White Board Chat:
This one is an all out sprint today. Our 12 deadlifts are written as our body weight, which should be a moderate load that we can perform unbroken for the balance of the workout and finish in under :30. Our 9 calorie row should be an all out sprint each round and take us under :30 to complete. Finally, our 6 burpees over the bar should be lateral ones and also take us under :30. Add that up, with minimal transition time between movements, and this one is going to be a burner. Buckle up and go full send on this one!!
MODIFICATIONS
ALL BODYWEIGHT /NO EQUIPMENT OPTION
3 Rounds for time:
12 Supermans with a 2 second pause at the top
100m sprint
6 Burpees to a target
VOLUME
3 Rounds for time:
9 Deadlifts
6 calorie Row
3 Burpees over the bar
MOVEMENTS
- Deadlift
- Modify the load to allow us to go unbroken each round today. It shouldn’t be a warm up weight, but it shouldn’t be something amazingly heavy either.
- If we have an injury or limitation that prevents us from pulling from the ground, perform good mornings with either a bar or band depending on the injury
- Row
- If rowing 9 calories will take us over :30 consistently, modify the calories to 6
- If we have an injury or limitation that prevents us from rowing, bike for the same
- Burpees over the bar
- If 6 burpees over the bar, laterally, will take us over :30, scale to 6/round
- If we are building our capacity to consistently and quickly jump over the bar, perform burpees in place with no jump over the bar
- If we have an injury or limitation that prevents us from going all the way to the ground with our burpees, perform a squat thrust and stop in the top of the push up