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by Joe Masley

“Uplifting”

@gritathlete WOD

1.1K 37
  • 10 Rounds for Time
  • 5 Deadlifts (315/210 lb)
  • 3 Muscle-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last round of the Muscle-Ups is completed.

Intended Stimulus

Lower body pull and then an upper body pull. The grip will definitely get taxed on this but it should allow us to stay moving. The loading on the Deadlifts should be moderately heavy and something that we can perform touch and go on for at minimum the first 5 rounds (if not the entire workout). We should be able to touch and go the reps on these with sound mechanics. If we start dropping the bar, it shouldn’t be more than once and we should still finish the 5 reps in under 10-15 seconds at most.

For our Muscle-Ups, we will continue to work on accumulating attempts on these today if we are close after some skill work prior to the workout. Our total time on the Rings should be no longer than :30 total. Fast singles are fine for this if we can maintain that!

Scaling Options

Deadlift: Scale the load to allow us to hold 5 unbroken reps for at least the first 5 rounds of the workout. If we are unable to Deadlift due to injury, perform Weighted Sled Pulls and pull 20 yards.

Muscle-Up: If we can consistently perform 3 Muscle-Ups in under 30 seconds, perform 3 for the workout. If we have 5 or more consistent Strict Pull-Ups, 5 or more consistent Strict Ring Dips, and have been performing some type of transition for our last Muscle-Up scales, perform 2 attempts per round, rest 10 seconds in between. If we are still working towards Strict Pull-Ups and Dips, perform challenging transitions today that allow us to make a hard pull to the Rings while maintaining the false grip and pulling the Rings to our sternum.


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Background: “Uplifting” was created by Joe Masley of Grit Athlete @gritathlete as one of the tested & proven workouts programmed for affiliates and coaches, individual athletes, and tactical athletes on duty.

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