A. 5 Deadlifts
B. Undertaker
AMRAP 13:
60/45 Bike or 1000m Row
Directly Into…
5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double UndersScoring: Not Scored
* Deadlifts are a big focus today, as they're included in both parts
* We'll start the day by building to a heavy set of 5 deadlifts
* For conditioning, our 13-minute workout begins with a buy-in effort on the bike
* The buy-in happens only once during the workout
* We expect the bike to take between 3:30-5:00, leaving roughly 8:00-10:00 for the scored portion
* The scored portion of the workout is the total rounds and reps of deadlift, sit-up, and double under triplet
## DEADLIFTS
* We’re moving a moderate barbell load for 5 reps each round
* Athletes can choose a weight that they see themselves going unbroken with throughout the workout
## DOUBLE UNDERS
* These double under sets are intended to be very small and quick
* Athletes can choose a number or variation that allows them to complete the work unbroken or in under 30 seconds
## BIKE
* If short on bikes, stagger heats by 5 minutes
* If unable to Assault Bike, complete one of the following:
* 2,000 Meter Bike Erg
* 60/45 Calorie Echo Bike
* 75/50 Calorie Schwinn Bike
* 1,000 Meter Row
* 800 Meter Run
## DAILY VIDEO
[Click Here](https://youtu.be/guo4HIgdaY0)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Easy Bike
Single Unders
Knuckle Drags (Alternating) [Video](https://youtu.be/fCbgYvE8NYs)
AbMat Sit-ups (No Arms)
Moderate Bike
Single Unders
Active Spiderman + Hamstring Stretch [Video](https://youtu.be/8veZcBi4ZMo)
AbMat Back Extensions [Video](https://youtu.be/amiX7adfXzg)
Faster Bike
Single Unders
Active Samson + Hamstring Stretch [Video](https://youtu.be/XQAQ4oh5MRY)
AbMat Sit-ups (With Arms)
## 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)
# TEACHING (12:00 – 22:00)
## ABMAT SIT-UPS
### Sit-up Like You Deadlift
While the sit-up is the simplest of all our movements, how we move here can transfer over to more complicated movements. At the top of each sit-up, let’s ensure that we finish with a a neutral spine. Our back position in the finish position of the AbMat Sit-up should look a lot like how we would want it to in a deadlift. Let’s try to avoid rounding the spine forward to finish the movement. Sit tall and reach the head towards the ceiling.
### Movement Prep
10 Slow Sit-ups
## DOUBLE UNDERS
### Hands In
The first order of business in the double under today is getting the hands in the right position. Throughout the whole rotation of the rope, we want the hands sitting just forward of our pockets. The closer our hands can stay to this position, the longer the rope will be. When the hands move forward, back, or outside of this position, athletes are more likely to trip. Pretend there is a small circular target just in front of the pockets that you have to keep your hands in during the workout.
### Shrug Down
The shoulders also play a role in where our hands end up. It is common for athletes to tense up through the shoulders. This tense position leads to a shrug up, which can elevate the hands away from where we want them to be. Actively focus on shrugging down with the shoulders in order to stay more relaxed and to keep the hands in a better position.
### Movement Prep
Establish Hand Positions
20 Seconds Single Unders
20 Seconds Double Under Practice
### Movement Subs
Reduce Reps
30 Seconds of Practice
40 Single Unders (1.5x)
## DEADLIFTS
### Hands In
When we’re setting up for a deadlift, we want the hands as close to the outside of the body as we can. When the hands are narrow, the arms are as long as they can possibly be. This makes it a lot easier to make contact with the ground and reach full extension at the top. This is unlike the Olympic lifts, where we want the bar to sit higher on the body. Feet under the hips and hands right outside the legs.
### Shrug Down
In the Olympic lifts, we would encourage athletes to squeeze their shoulder blades together to create extension through the upper body. Not in the deadlift. While we still want to maintain a neutral spine position and an active upper body, we can do so by shrugging down. This shrug down supports the idea that we want the arms as long as possible. Shrugging up and back shortens the arms and brings the bar higher on the body.
**See more on the Double Under and Deadlift in today’s Daily Video**
### Movement Prep
Establish Upper Body Positions
30 Seconds Slow Deadlifts
# DEADLIFT (22:00 – 35:00)
* Athletes will have about 13 minutes to build to a Heavy Set of 5 Deadlifts
* Make it a point to get around to as many athletes as possible for at least 1 piece of feedback
* Grouping athletes up makes it easier to see and correct, as there are less bodies moving at once
* Making the corrections and laying the foundation here will make coaching during the workout easier
# PRACTICE ROUND (35:00 – 40:00)
## 1 Round
*Performed with Workout Weight*
300 Meter Bike Erg
3 Deadlifts
6 AbMat Sit-ups
9 Double Unders
# STRATEGY + WOD (40:00 – 60:00)
## BUY-IN BIKE
* The buy-in bike doesn’t count towards our score, but it’s definitely not a throw away station
* Let’s find a pace here that supports continuous movement on the scored portion of today’s workout
* With 13 minutes of work, let’s hold a speed on the bike that you could see yourself maintaining for around that amount of time
* If we approach the bike as it’s own workout, it might mean holding an aggressive speed early on that could negatively affect the work that follows
## SCORED PORTION
* The scored portion of the workout is a triplet piece that allows us to keep moving due to the rep scheme, combination of movements, and lack of interference
* On the deadlifts and double unders, let’s try to push for unbroken sets if possible
* The movement that helps us accomplish this is the AbMat Sit-ups
* Slow down your speed as needed to hit this goal
* You can use the sit-ups as a “moving rest” station, where you can reload the upper body and lower body for the more challenging movements that follow
* However, if you’re confident in going unbroken on the other two movements, feel free to maintain a normal speed on the sit-ups