"Cowboy Up" Class WOD

  • Alternating On the Minute in 20 minutes
  • “Cowboy Up”
  • Minute 1: 3 Deadlifts
  • Minute 2: 10 Sit-Ups + 20 Double Unders
  • Start at estimated 50% of best deadlift, and build in loading over the course of the rounds.

Athletes will alternate between deadlifts on the first minute and a combination of sit-ups and jump rope on the second minute. Over the course of the ten rounds, athletes will add weight to their barbells. These should be weights that still allow athletes to compete 3 touch and go repetitions throughout. There is no need to add on every round, so if they get to a challenging weight in the later rounds, they are more than welcome to stay put there. On the other minute, we can choose a double under variation that allows athletes to have at least :10-:15 seconds of transition time between movements. Options listed below. The only score today is weights lifted on each round of deadlifts.

The only strategy today involves planning out estimated weight jumps for the deadlifts. With not a lot of time between movements, athletes can plan on having the weights organized in a way that allows for easy loading onto the barbell. Mapping out weights on a whiteboard will give athletes a good estimation of where they want to be. It is always great to have a plan, but if weights feel heavier or lighter than expected during the workout, this plan can easily be adjusted on the fly.
Source: wodwell.com
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