Deadlift Week 1 and a Front Squat WOD

Coach Meg crushing it! - PC: Oscar Bravo

Hey team,

Here we go... with a focus on deadlifts for later in the week... each week... for 7 weeks! We're starting fairly light with them so focus on your technique development. Pushing too much weight early on may cause you to accumulate too much fatigue and some potential breakpoints later.

If the weight is manageable, be sure to lower every rep, including the last one. You gain strength by not only lifting weights, but also by lowering them under control. If you drop each rep, you'll be missing out on some serious strength gains over the medium to long term.

Challenge yourself in the wod with the front squat weight. The other movements (double unders and pushups) are unlikely to stop you dead, so ramp up the weight of the bar to provide a good strength stimulus inside of the workout. Good luck and have fun!



WARM UP: 5 minute AMRAP of:

2 samson stretch, 4 pushups, 6 double crunch, 8 air squats


We're starting fairly light here with the deadlifts, so emphasize perfect position, light touches to the ground between reps, and a controlled lower on each one.

Deadlift 8x2 at 65% 1RM, E90s


This is meant to be a pretty heavy barbell that you'll have to think twice about picking up each round. They shouldn't be just easy fast reps. Use a rack for your front squats, and scale them to a weight you can only do about 8-9 times max.

6 rounds for time of:

5 Front Squats, 155/105 lbs

30 Double Unders

15/9 Hand Release Push-ups

FG2: 75-95/115-135, 10 du + 20 singles

FG1: Scale bar as needed, single skips x 30, scale pushups

CP1: 125/185, 40 doubles, 8 hspu sub for HR pushups

CP2: 155/225, 8 strict hspu