OtherWeightlifting
Chaos Sumo Deadlift Requiem
8-6-4-4-4-6-8
Weightlifting
Solo
Workout Details
Other
For Load:
8-6-4-4-4-6-8
Sumo Deadlift
Original WOD
For Load: 8-6-4-4-4-6-8 Sumo Deadlift
Coaching Tips
Strategy
- 1Start with lighter weights to establish good form during the initial sets.
- 2Employ a ladder approach, increasing weight as reps decrease to manage fatigue effectively.
- 3Consider pausing briefly at the top of each lift to reinforce stability and engagement in the core and glutes.
- 4Focus on maintaining proper hip position to prevent rounding of the back.
- 5Plan your rest between sets to not exceed 90 seconds, aiming to keep intensity high as you progress through the ladder.
Safety Considerations
Technical Focus
Ensure proper back position to prevent injury during the lift.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row or Bike - 2-3 min
Mobility Work:
- 30 sec per side Hip Flexor Stretch - 30 sec
- 30 sec per side Adductor Stretch - 30 sec
- 30 sec per side Spinal Twist - 30 sec
Activation Set:
2 rounds- 10 Hip Bridges
- 10 Bodyweight Sumo Deadlifts(Focus on form.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
sumo deadlift
Weight: 240/180 lbs (109/82 kg)
Scaled
Reduce weight by approximately 40%.
- 1
sumo deadlift
Weight: 160/120 lbs (73/54 kg)