Looking for a quick and dirty workout that includes DB deadlifts, and DB facing burpees? We have you covered! Checkout the full workout and warm-up below.
Warm-Up
30 hug yourself’s (arms wide as you can, then hug yourself)
30 trunk/upper body rotations (plant your feet and rotate only your upper body as far as it wants to go each direction, letting your arms flop around)
30 arm circles forward and backwards
30 banded external rotations (each arm)
30 banded pull-a-parts
30 slow air squats
30 toes touches / hip hinges to get the hamstrings firing and back warmed up
2 easy rounds of:
10 light deadlifts
10 DB facing burpees
Then…
3-4-5 a little faster:
DB deadlifts at working weight
DB facing burpees
At Home Workout (Anywhere Kettlebell/Dumbbell)
For time:
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
DB deadlifts
DB facing burpees
RX is 50/35 pound DB’s (or heavier if you have it)
Scaled is 35/25 pound DB’s
Strategy for Workout
You should pick a weight that allows you to go FAST and hard through all of these deadlifts. Because the burpees should be the harder part of this workout.
Ideally this workout is done unbroken.
Every time you go to pick up the DB’s, they shouldn’t feel good, but they should be doable.
Links from episode:
- Get 2 weeks of at home workouts FREE at https://thegetbetterproject.com/2weeks. We have daily workouts for every amount of equipment and every ability level. You can even be coaching by CrossFit Games 65+ champion Patty Bauer!