“Half Bad” Class WOD
- AMRAP in 18 minutes
- “Half Bad”
- 30 Deadlifts (135/95)
- 15 Pull-Ups
- 20/15 Calorie Assault Bike
- 15 Pull-Ups
Three movements in this longer AMRAP workout.
Scaling: The weight on the deadlift should feel incredibly light, something that athletes could complete 30+ unbroken repetitions when fresh. The variation athletes choose on the pull-ups should be something that they are capable of completing 15+ unbroken repetitions when fresh, or in three sets max for each set of 15 within the workout.
For athletes who aren’t quite there yet, we can bring the number down or choose a variation from movement substitutions.
About the wod
Strategy: With light weight, body weight, and a high number of repetitions per round, muscular fatigue will play a big factor if athletes try to hold on for large sets. While one round would be manageable for big sets, we have 18 minutes of work.
Breaking the deadlifts and pull-ups into 3-5 sets will likely help delay this muscular fatigue and make breathing more of a factor. 12-10-8, 10-10-10, or 6-6-6-6-6 are options on the deadlifts, while 5-5-5 or 3-3-3-3-3 will be common options for the pull-ups.
Similar to the strategy on Monday, the goal is to choose the rep scheme that allows for athletes to move for as much of the 18 minutes as possible. As much movement as possible.