A. "Buttercup"
On the 3:00 x 5 Rounds:
2 Rope Climbs
25 AbMat Sit-ups
5 DeadliftsScoring: Not Scored
* Today's workout combines strength, skill, and conditioning into an interval style format
* A new round begin every 3 minutes [0-3-6-9-12]
* After completing the 3 stations, you'll rest with whatever time remains in the window
* Your score for each round is the weight lifted on the deadlifts
* The goal is to build to a heavy set of 5 over the 5 rounds
* There is no time score, but we want these rounds taking no longer than 2:15 to complete (45 second average per station)
* This will ensure the right stimulus and give you at least 45 seconds to change out your barbell weight
## DEADLIFTS
* We'll build in weight with each round
* A good place to start will likely be around 65-70% of your 1RM Deadlift
* We'll have some time after teaching points to build up and feel out a proper opening weight
* All 5 reps are designed to be completed unbroken
## ROPE CLIMBS
* Choose a rep scheme or variation that allows you to complete this station in less than 1 minute
* See all the way down the page for "modifications"
* If you're short on ropes (or weights for deadlifts), stagger athletes by 1 minute
# GENERAL WARM-UP [5:00 – 12:00]
## 6 Minutes For Quality
15 Pausing Glute Bridges (2 Seconds at Top) [Video](http://youtu.be/M7PynZBxSR0)
12 Barbell Bent Over Rows
9 Barbell Romanian Deadlifts [Video](https://youtu.be/ii2AQZTU-zY)
6 Barbell Rollouts [Video](http://youtu.be/hOHeVyMVPQQ)
*Use Light Weight for Barbell Movements*
# MOBILITY [12:00 – 16:00]
## Pigeon Pose + Lat Reach: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=QDaXekW8e14)
## Barbell Assisted Straddle Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=O1GwH84zxwg)
#### DAILY TEACHING VIDEO
[Click Here](https://youtu.be/ny5SywOwdy4)
# TEACHING + SPECIFIC WARMUP [16:00 – 35:00]
## DEADLIFTS
### Take the Slack Out
We can use an unlikely body part to set us in a good position today with the deadlift: our ears. Before lifting the bar off the floor, we want to pull ourselves down into position by pulling up on the bar. When this happens, we’ll hear a little clicking sound. This is called “taking the slack out of the bar”. When we get rid of the slack, we set the back, press the legs into the ground without lifting the bar, and squeeze the arms tight to the body. Hear the click before you lift. Take a look at the Daily Video for a visual.
### Movement Prep
*With Light Weight:*
5 Reps of "Taking the Slack Out"
10 Deadlifts
## ROPE CLIMBS
### Take the Slack Out
Like we did on the deadlifts, we can also look to take the slack out in the rope climb. Here, we're talking about taking the slack out of the arms. Similar to the weightlifting movement in this workout, the arms are simply there to connect us to the object. We're not pulling up on the bar with the arms in the deadlift, and we can avoid trying to pull up on the rope as we establish the foot lock. Instead, focus on leaning back with straight arms as the feet come up. This slight lean back allows the knees to come up higher on the rope and enables you to see the feet better. Once the foot lock is complete, we want to push the legs away to stand fully. Think of the movement in this order: lean, lock, push, pull. Notice that the pull with the arms is the last thing to happen, not one of the first. Get a strong foot lock, use the lower body to stand, pull up with the arms, and reset the hands.
### Movement Prep
5 Hanging Knees Up
4 Foot Locks (No Stand)
3 Lock and Push (Without Climbing)
1-2 Rope Climbs
*Use Remaining Time to Build in Deadlift Weight & Practice Rope Climbs*
# PRACTICE ROUND [35:00 – 40:00]
## 1 Round
*With Opening Deadlift Weight:*
1 Rope Climb
10 AbMat Sit-ups
3 Deadlifts
# STRATEGY + WOD [40:00 – 60:00]
## GENERAL
* With rest built in, look to move with a purpose through each of the 5 rounds
* This gives you the right stimulus and allows enough time for you to change out your barbell weight
## ROPE CLIMBS
* Smooth is fast on the opening 2 rope climbs
* Coming off some rest, we are set up well to thrive through this challenging station
* The better we move here, the easier this higher skilled movement is
* Move at the fastest speed that still supports good technique
## ABMAT SIT-UPS
* The AbMat Sit-ups are the least important movement of each round
* Hold a pace that allows you to immediately transition to the barbell for your 5 reps
* As the weight gets heavier, consider slowing down your cycle time a touch to allow for better deadlifts
## DEADLIFTS
* Coming from a dead stop, the first rep will be the most challenging
* Establish a solid set-up position to allow for a good looking first rep
* Once the bar is off the floor, hold onto that bar without dropping or pausing on the ground # MODIFICATIONS
## ROPE CLIMBS
* Reduce Reps
* Reduce Height
* 1 Minute of Practice
* 12 Strict Pull-ups
* 4 Seated Rope Pulls (Pull Body From Ground to Standing Position)
* 12 Renegade Rows [Video](https://youtu.be/wNuGQC_s65o)
* 20 Dumbbell Rows From Plank Position [Video](https://youtu.be/kNwcFuu9zXA)
## ABMAT SIT-UPS
* Sit-ups with Feet Anchored
## DEADLIFTS
* 20 Double Dumbbell Deadlifts
* 20 Double Kettlebell Deadlifts
* 20 Single Dumbbell Deadlifts [Video](https://youtu.be/S40eu8aKP18)
* 20 Odd Object Deadlifts [Video](https://youtu.be/F_nFVDANaAE)