Deadlift
Warm Up
A. GENERAL (5 MIN)
3 min easy Bike +
10 Glute Bridges
10 PVC Good Mornings
5/5 Bird Dogs
20 sec/side Side Plank
B. SPECIFIC — WENNING WARM-UP (8-10 MIN)
3 rounds, circuit, no rest between movements:
20 Romanian Deadlifts DB
20 Band Pull-Aparts
20 Glute Bridges
RPE 4 — a pump, not a burn.
Scaled: 2 rounds x 20, bodyweight Hip Hinges instead of DB RDL.
Warm-up sets Deadlift:
5 @ RPE 5
3 @ RPE 6
2 @ RPE 7
Force / Ability
DEADLIFT
Every 2:00 x 6 sets
Sets 1-2: 3 reps @ RPE 7.5
Sets 3-4: 2 reps @ RPE 8.5
Sets 5-6: 1 rep @ RPE 9 (crisp single, no grinders)
Score: Heaviest single
Scaled: KB or light bar Deadlift 6 x 5 @ RPE 7
Cues: bar over midfoot, lats tight, push the floor away, lock out with glutes (no lean back).
WOD
5 ROUNDS FOR TIME
400 m Run
15 Thrusters
Time cap 20 min
Rx (M / W): 95 / 65 lb
Scaled: 75 / 55 lb (intermediate) or 45 / 35 lb or DB Thrusters (beginner) — 300 m Run
Stimulus: Moderate-fast (RPE 8); thrusters in 1-2 sets, run to recover. Aim 13-17 min. Bar from the rack, no heavy pulling after Deadlift.
Score: Time (or reps at cap)
Cool Down
Hamstring band stretch 1 min/side
Couch Stretch 1 min/side
Child's Pose 1 min
Zone 2
40 MIN ROW
40 min continuous Row
Zone 2 — RPE 3-4
HR 60-70% max; nasal / conversational.
Score: Meters + Avg HR