“Dead Man Walking”
10 Rounds for Time: (31min Cap)
6x BB Deadlift (225/185#)
9x Dual DB Devil’s Press (35/25#)
12x Dual DB Walking Dead Lunges (35/25#)
Scaling Options:
Rx+: Deadlifts at 255/205#
Intermediate: Deadlifts at 185/135#, lighter DBs as needed.
Beginner: Deadlifts at 135/95#, adjust DB weights, and consider reducing rounds.
Movements:
BB Deadlift:
Setup: Stand hip-width apart, barbell over mid-feet.
Action: Hinge at the hips, grip the bar, engage the core, and stand upright, then reverse the motion.
Tip: Keep that back straight and drive through the heels.
Dual DB Devil’s Press:
Setup: Start with DBs on the ground.
Action: Perform a burpee, then as you rise, snatch the DBs overhead in one fluid motion.
Tip: Use the momentum from the burpee to aid the snatch!
Dual DB Walking Dead Lunges:
Setup: Hold DBs at your side.
Action: Step forward into a lunge, alternating legs.
Tip: Keep the knee tracking over the toe and torso upright.
Strategy & Tips:
Pacing is Key:
Start Conservative: The first few rounds should feel manageable.
Mid-Rounds Check-In: By round 5, assess how you’re feeling and if possible, push the pace slightly.
Last Rounds: Dig deep! If you’ve paced well, you can increase your speed and finish strong.
Deadlift Strategy:
Breathing: Inhale on the way down, exhale as you stand to ensure a tight core and safe lower back.
Grip: Alternate your grip (one palm facing you, one away) to maintain a strong hold on the bar.
Breaks: If you need to break up the sets, try to avoid doing so until the later rounds if possible.
Devil's Press Efficiency:
Use Your Legs: Make sure to engage your legs and hips to thrust the dumbbells overhead, saving arm strength.
Flow: Aim to make the movement from burpee to dumbbell snatch as fluid as possible.
Rest At The Top: If needed, utilize a brief pause when the DBs are overhead to catch a breath.
Lunge Tactics:
Upright Torso: Maintain an upright position to avoid straining the lower back.
Step Length: Ensure your step isn’t too short or too long - find a distance that allows a 90-degree bend in both knees at the lunge's deepest point.
DB Position: Holding the DBs can get taxing - consider alternating between a suitcase and front rack hold for variance.
Transition Tips:
Deadlift to Press: Use the end of the deadlifts as a brief respite before hitting the devil’s press.
Press to Lunge: Take a couple of deep breaths and reset before launching into lunges.
Reset Mentally: Use transitions to mentally prepare for the next movement, especially when fatigue sets in.
When The Going Gets Tough:
Remember Your ‘Why’: When it burns, remember why you started and use that to push through!
Visualize the End: Picture yourself successfully completing the round and use that visualization to drive you forward.
Break it Down: If needed, break the remaining reps and rounds into smaller, more mentally manageable chunks.
Be Mindful of Your Body:
Listen: If something feels off or painful (not to be confused with general workout discomfort), consider scaling or modifying.
Stay Hydrated: Sip on water throughout, especially if you’re sweating heavily.
Post-WOD Care: Consider a cool down and some stretching post-WOD to aid recovery.
Fitter Together - Fitter Forever
