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INDIVIDUAL WEEK 2 – WORKOUT 6

Written by Justin Cotler of Underdogs Athletics and the WZA Programming Collective

WORKOUT DESCRIPTION

30-20-10:
Deadlifts (185/135)
Toes to Bar
Time Cap: 6 Minutes

GAMEPLAN

Workout 6 is a sneaky tough couplet of Deadlifts and Toes to Bar.

Expect this one to be a grip destroyer, so for most of you, this means breaking early and often. Mix grip on DL will help. Don’t be tricked by the lighter loads and get too greedy with big sets. Short quick sets, especially for rounds 30 and 20, will pay off big time. Always remember that planned breaks are considerably faster than unplanned breaks. Going to failure and being forced to rest and stare at the pull-up bar is what eats up valuable time.

Strategize accordingly!!!

SAMPLE WARM UP

5:00 Bike (easy to moderate pace)

Then, 2 to 3 Rounds:
10 Cal Row or Ski
10/Side Banded Lateral Walks
10/Side Single Leg glute Bridges
5/Side Spiderman Lunge w/ Rotation
10 KB Deadlifts
10-sec Hollow hold
10-sec Arch hold
10 V-ups
5 Kips Swings (on pullup bar)

Then:
Warmup each individual movement. Then, (Primer.  This is what you should do to prime the movement patterns and elevate the heart rate prior to starting the workout.  Once you finish the 3nd round, take a few minutes to rest to relax and focus on the task at hand.)

3 rounds:
5 Deadlifts (185/135)
5 Toes to Bar1 min rest