Every 3 mins for 15 mins, alternating between:
5 Deadlifts, 50% 1RM
4 Deadlifts, 60% 1RM
3 Deadlifts, 70% 1RM
2 Deadlifts, 80% 1RM
1 Deadlift, 90% 1RM
For time:
100 Double Unders
35 Air Squats
30 Deadlifts, 165/115 lbs
75 Double Unders
35 Air Squats
20 Deadlifts, 185/135 lbs
50 Double Unders
35 Air Squats
10 Deadlifts, 225/155 lbs
WORKOUT BRIEF
DESCRIPTION
We’ll climb in weight and drop the reps of deadlifts in this grindy triplet workout
The double unders will drop in reps as well, but the reps in the air squats will stay the same
Use one barbell and change the weight as you go
We expect this workout to take 12-17 min to complete
DOUBLE UNDERS
Choose rep numbers or variations that allow you to complete the double unders below these time caps:
100 Reps: 2:00
75 Reps: 1:30
50 Reps: 1:00
DEADLIFTS
We’re looking for weights during all rounds that will be completed as steady singles
Use the prescribed weights as a guide, but not as a must
To put things in context, use weights that you’ll never fail a rep at
You can customize these weight jumps to keep moving forward
DEADLIFTS
As the weight increases, the reps will decrease
Choose weights for each AMRAP that allows you to complete the listed reps within 2-3 sets
STRATEGY + WOD
DOUBLE UNDERS
Knowing air squats are after double unders are a nice incentive to work through bigger sets on the rope
Steady air squats that follows allows us to catch our breath from these larger sets.
Consider the following options for each set:
Set of 100: 50-50, 40-30-30, 4×25, 5×20
Set of 75: 50-25, 25-25-25
Set of 50: 25-25, 25-15-10
AIR SQUATS
The air squats are simply a station that provides a break from these two movements
DEADLIFTS
The goal is to constantly move forward as we chip away at the moderate deadlifts
Sets of 5 are the safe and consistent play.
Sets of 10 if you are confident in the weights
MODIFICATIONS
DOUBLE UNDERS
Single Unders x 1.5
100 Doubles: 150
75 Doubles: 115
50 Doubles: 75
Practice Time Caps
100 Reps: 2:00
75 Reps: 1:30
50 Reps: 1:00
Reduce Reps
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