Time cap 10min
A warmup can make or break your workout, if you fail to warm up correctly it will let you down when you need it most.
Your priorities should be with your posterior chain and legs.
1. Start with a low skill movement for 5-10 minutes to get your heart rate up.
2. Once your heart rate is up and you are feeling a bit warmer, you should look to get your lower back, glutes and hamstrings moving and ready
3. Next you should look to get your deadlift ready and do some movement specific work.
Finally…. test your movements and transitions
Deadlifts are primarily a posterior chain movement and over the course of the workout you are looking at 100reps so fatigue will build up fast.
Stability in your midline will massively effect your efficiency in deadlifts, if you can keep tight and stable you will move the the weight more efficiently and help lessen the unnecessary lower back fatigue.
Start steady and build with the deadlifts, don’t look to push too hard too fast with the deadlifts, it will be beneficial to break early and before you need to. Little and often with the breaks.
Burpees will mainly fatigue your shoulders and press but will also tax your cardiovascular system heavily. In addition to this, once combined with deadlifts your midline will be heavily taxed.
With your burpees you want to aim to do as little movement as possible, aim to not make extra steps if not completely necessary, step in towards the bar when getting up and aim to turn in mid air. DO NOT WANDER AROUND BETWEEN REPS!
Just like with the deadlifts, slow and steady wins the race. Aim to keep moving and limit rest times, you should be able to keep moving and only rest after the set, if you need to rest in the middle of the burpees… you are going too fast.
Things To Note
There is something to note for the movements this year.
Burpees, there is a specific standard, you have to take off with 2 feet but are able to land 1 foot first.
What The Pros Do
The main takeaway from the pro tactic is… slow and steady wins the race! Start at a pace you can maintain, if you start too fast it will catch up on you fast and once you blow up you will slow down.
With the movements, the deadlifts were controlled and broken before they were failed and the burpees were smooth. Make sure you breath, stay low and move efficiently.
Depending on your skill level i would aim for a different number of rounds.
A brilliant aim for a beginner would be to attempt this workout without scaling
Aim to get into the 5s on the way back down
Complete within the time cap