WOD: Friday 250704

Yay Deadlifts!

• Coaching Brief & Class Overview

Today’s session develops posterior chain strength and explosive power through a focused strength block paired with a high-intensity metabolic conditioning piece. The strength portion consists of four sets every 2:30 minutes of deadlifts at progressively heavier loads, starting at 70% and advancing to 80%+ of 1RM. Each set is paired with two banded broad jumps to promote hip explosiveness and power transfer, reinforcing speed off the ground and reactive strength.

The conditioning piece, “Heart-Shaped Box,” is a 7-minute AMRAP combining 5 devils presses and 35 double unders per round. The devils press challenges full-body coordination and shoulder endurance, requiring controlled, efficient movement with dumbbells loaded at 50/35 lb (22.5/15 kg). Double unders provide a fast-paced cardiovascular stimulus, demanding rhythm and timing. Athletes should aim for steady pacing and quick transitions to maximize total output during this workout.

strength:

Every 2:30 x 4 Sets;

4 Deadlifts + 2 Banded Broad Jumps

metcon: “Heart-Shaped Box”

Complete as many rounds as possible in 7 mins of:

5 Devil Press, 50/35 lbs

35 Double Unders

Accessories:

4 rounds for quality of:

12 GHD Reverse Hypers, pick load

12 Ring Hamstring Curls

Feet Elevated Hamstring Bridge, 20 secs