#GutcheckThursday – Workout of the Week – July 13, 2023

#GutcheckThursday - Workout of the Week - July 13, 2023

This week’s #GutcheckThursday is a re-test of a benchmark workout created by our Clinical Management of the Fitness Athlete: Essential Foundations course. In week 4 of this course, students learn about CrossFit-style programming & perform a CrossFit-style workout as their home. This one is a burner!

Intended Stimulus

This is a fast, glycolytic piece. You should choose a weight on the deadlift that allows you to take no more than 2 breaks per round with a goal finish time of approximately 5 minutes. This should feel like a very lower body heavy, high heart rate workout.

Movement Standards

The deadlift ends at the top with hips & knees in full extension, barbell at the hip, shoulders behind the bar & ends at the bottom with plates contacting the ground.

The bar-facing burpee begins squared up to the barbell, touching your chest to the ground at the bottom and performing a two-foot takeoff to jump over the barbell before squaring up again on the other side.

Adaptations / Modifications / Scales

Reduce the load on the deadlift as needed to meet the intended stimulus. Consider modifying the movement pattern to a sumo deadlift, sumo kettlebell deadlift, or even Russian KB swings at 42-30-18 as needed.

Reduce the range of motion on the burpees as needed and consider stepping over the barbell if jumping is not possible.