OtherWeightliftingBenchmark
Games 9.2
Weightlifting
Solo
Workout Details
Other
For Load:
Deadlift
Men: 315-505 lb
Women: 185-375 lb
Original WOD
For Load: Deadlift Ladder Men: 315-505 lb Women: 185-375 lb
Coaching Tips
Strategy
- 1Start with a weight that feels comfortable to ensure proper form before progressing to heavier lifts.
- 2Focus on maintaining a flat back and engaged core throughout the lift to prevent injury.
- 3Utilize a steady, controlled pace to avoid rushing the lifts and compromising form.
- 4Consider using chalk to improve grip on heavier weights, especially as you increase load in the ladder.
Safety Considerations
Technical Focus
Monitor back positioning to avoid rounding.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Rowing - 2-3 min(Focus on easy pace to increase heart rate.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec each side
- 30 sec each side Hamstring Stretch - 30 sec each side
- 30 sec each side Spinal Twists - 30 sec each side
Activation:
2 rounds- 10 Deadlift with PVC Pipe(Ensure proper form before adding weight.)
- 10 Glute Bridges(Activate the glutes and hamstrings.)
Scaling Options
Intermediate
Weight is reduced by approximately 20%.
- 1
deadlift
Standard Deadlift
Weight: 250/150 lbs (113/68 kg)
Scaled
Weight is reduced by approximately 40%.
- 1
deadlift
Standard Deadlift, lighter weight or reduced range of motion.
Weight: 190/110 lbs (86/50 kg)