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8/12 WOD

  • Aug 11, 2025
  • 1 min read

 Deadlift Day + Core Conditioning


👟 Warm-Up (10 min)


2 Rounds:

10 Cat/Cow

10 Glute Bridges

8 KB Deadlifts/light

8 Jump Squats

5 Burpees



💪 Strength: Deadlift (15 min)

5 sets of 4 reps-

Accessory movement immediately after: 8kb eye level swings

Rest 90 sec between sets

Focus: Hinge control, neutral spine, light-weight movement focused



🔁 Workout – 18-Min EMOM (Threshold)


Min 1: 10 DB Deadlifts

Min 2: 8 Burpees

Min 3: 20 Mountain Climbers

Min 4: 30-sec Hollow Hold


💡 Goal: Quality movement at steady, repeatable effort.



🧘 Cool Down (8 min)

Hamstring stretch

Supine twist

Child’s pose


 
 
 

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