Razor Deadlift & Rounds Of Cindy Overload
Workout Details
For Time:
1 round = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
Bodyweight
1 round = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
Bodyweight
1 round = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
Bodyweight
1 round = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
Bodyweight
1 round = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
Original WOD
For Time: 2 Rounds of Cindy 5 Deadlifts (bodyweight) 2 Rounds of Cindy 10 Deadlifts (bodyweight) 2 Rounds of Cindy 15 Deadlifts (bodyweight) 2 Rounds of Cindy 20 Deadlifts (bodyweight) 2 Rounds of Cindy
Coaching Tips
Strategy
- 1For the gymnastics portion (Cindy), maintain a steady pace and break up the pull-ups into manageable sets to avoid fatigue.
- 2During deadlifts, focus on maintaining a neutral spine and engaging your core throughout the movement.
- 3Plan to perform the first few rounds of deadlifts unbroken if possible, but have a strategy for breaking them up as reps increase.
- 4Transition quickly between movements to maintain your heart rate, particularly after finishing the Cindy rounds.
- 5Stay consistent with your breathing during Cindy and deadlifts to prevent feeling overwhelmed.
Safety Considerations
Technical Focus
Ensure proper form during deadlifts to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min(Light row to increase heart rate.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch
- 10 reps Shoulder Dislocates
- 10 reps each side Thoracic Spine Rotation
Activation Mini-WOD:
2 rounds- 10 reps Air Squat
- 5 reps Push-Up
- 5 reps Deadlift (Empty Bar or Light Weight)(Focus on form.)
Scaling Options
Intermediate
Reduce bodyweight to 80% of bodyweight deadlifts and add a band for some pull-ups.
- 1
deadlift
Reduce deadlift weight to 80% bodyweight.
Weight: 160/120 lbs (73/54 kg)
- 2
rounds of cindy
Banded Pull-ups for scaling.
Scaled
Reduce deadlifts to 60% of bodyweight and use ring rows for pull-ups.
- 1
deadlift
Reduce deadlift weight to 60% bodyweight.
Weight: 120/80 lbs (54/36 kg)
- 2
rounds of cindy
Ring Rows instead of Pull-ups.