A. 6 Romanian Deadlifts @ 100%
Build to Heavy 6 in 15 mintues
(Optional) Super Set – Rotational Core Exercise
B. Cheaper by the Dozen
AMRAP 12:
3 Moderate Weight Deadlifts (205/145)
3 Toes to Bar
3 Shuttle Runs (3 x 30m)
6 Deadlifts (205/145)
6 Toes to Bar
6 Shuttle Runs (6x 30m)
…
Up By 3's Until FinishScoring: Not Scored
* The Deadlift is the focus of today's two part workout
* In our strength piece, we'll complete the Romanian Deadlift variation, as we build to a moderate set of 6
* The goal of the Romanian Deadlift is to strengthen our hip hinge while also strengthening our positioning and posterior chain
* The deadlift used in the workout is a traditional deadlift
* These deadlifts should be performed at a moderate weight that you could complete 25+ reps unbroken when fresh
## TOES TO BAR
* Choose a toes to bar option that you could complete 15+ unbroken reps when fresh
* Since we are climbing by 3's in this workout, let's opt to change the variation and not the rep scheme to keep things simple
## BIKE
* If unable to bike, complete equal calories on any machine or 10 meter shuttle runs
* This is a tough workout to stagger if you're short on bikes
* In that case, bring out rowers or complete lateral barbell burpees instead
## DAILY VIDEO
[Click Here](https://youtu.be/jRXY1TznLng)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 3 Rounds
*30 Seconds Each:*
Bike (Increasing Intensity)
Inchworm to Push-ups [Click Here](https://youtu.be/Et0WRT6Q3sA)
Straight Leg Sit-ups
Superman Hold [Click Here](http://youtu.be/F0bQ8PiGa80)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY (12:00 – 15:00)
## Barbell Assisted Straddle Stretch: 1 Minute
[Click Here](http://youtu.be/HZRZ18fDleg)
## Pike Stretch: 1 Minute
[Click Here](http://youtu.be/WSkPQ1lXfNk)
## Puppy Pose: 1 Minute
[Click Here](http://youtu.be/GJmSVwsnQaI)
# TEACHING (15:00 – 25:00)
## TOES TO BAR
### The Hips
The toes to bar is a shoulder driven movement. The shoulders lead and the lower half follows. As the shoulders push away, the legs come up. As the shoulders pull through, the legs come down. If the hips lead the way, it can become very difficult to maintain rhythm – as this usually leads to swinging. Keep the shoulders leading the charge, do less with the lower half, and the rest takes care of itself.
### Movement Prep
10 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
10 Push & Pulls (Upper Body Kip Swing)
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
## ROMANIAN DEADLIFT & DEADLIFT
### Focuses
There are three things we'll focus on for our deadlift movements today:
1. The Hip Hinge
2. Eccentric vs. Concetric (Down vs. Up)
3. Range of Motion
**Take a look at the daily video for a walk through of the Romanian Deadlift & the traditional Deadlift**
### Movement Prep
5 Slow Romanian Deadlifts (3 Seconds Down)
5 Romanian Deadlifts
5 Slow Deadlifts (3 Seconds Down)
5 Deadlifts
# ROMANIAN DEADLIFTS (25:00 – 37:00)
* Athletes will have 12 minutes to build to their moderate set of 6
* The goal here is ideally control and positioning over speed or weight lifted
* The final few sets used here will likely be *near* the barbell weight being used in the workout today
# TRANSITION + PRACTICE ROUND (37:00 – 45:00)
## 1 Round
*With Workout Weight*
4 Deadlifts
4 Toes to Bar
4 Calorie Bike
# STRATEGY + WOD (45:00 – 60:00)
## GENERAL
* In any ascending rep scheme workout, it's the work that we can't see on paper that really counts
* All the single digit rep rounds are essentially a buy-in for what is to come later on
* In the opening sets of 3-6-9, we can aim to set ourselves up for strong rounds of 12-15-18 and maybe even beyond
* Move methodically from the beginning in order to stay moving as much as possible on the back half of this workout
## DEADLIFTS & TOES TO BAR
* Consider breaking the deadlifts and toes to bar into sets from the very beginning
* While we *could* go bigger, we may benefit from quick sets and quick breaks
* Since each of these numbers is divisible by 3, sets of 3 are a really simple option, and a manageable number that we'll always be able to complete during the workout
* If you do plan on going bigger, it's always helpful to have 3's as a back-up plan
* If you find yourself having to rest a lot, immediately go to a smaller rep scheme strategy to keep charging forward in small chunks
## BIKE
* Our bike speed can change based on our strategy on the other two movements
* For athletes who are aiming for bigger sets on the deadlifts and toes to bar, it may be helpful to slow down the bike a bit to allow for larger sets
* For athletes who are going for a bunch of quick sets on the bars, it may be beneficial to push the pace a little more knowing there is some rest built in between these quick sets
* No matter the strategy or speed, the bike is always a station we can keep moving on
# COOL DOWN
## Hamstrings Foam Roll:
1-2 Minutes Each Side
## Lat Foam Roll:
1-2 Minutes Each Side
## Quads Foam Roll:
1-2 Minutes Each Side