A Skill-Based Timed Workout That Focuses on Deadlift Technique
ALL LEVELS / deadlift / 10 min EMOM
Equipment: fixed barbell or Olympic bar with plates
Get ready for Lift Off – a challenging 10-minute strength-endurance workout designed to improve your deadlift technique. Although the workout only involves one exercise – you guessed it right, it’s the deadlift – don’t be fooled by its simplicity. The Lift Off is all about skill and intensity.
You should perform the Lift Off workout as a 10-minute EMOM. As you know by now, EMOM stands for Every Minute On the Minute. Meaning that you should set your timer for 10 minutes and do a deadlift at the beginning of every minute using the format below:
- Minute 1: 15 deadlifts, then rest
- Minute 2: 14 deadlifts, then rest
- Minute 3: 13 deadlifts, then rest
- Minute 4: 12 deadlifts, then rest
- Minute 5: 11 deadlifts, then rest
- Minute 6: 10 deadlifts, then rest
- Minute 7: 9 deadlifts, then rest
- Minute 8: 8 deadlifts, then rest
- Minute 9: 7 deadlifts, then rest
- Minute 10: 6 deadlifts, then rest
Choosing weights: select a weight that allows you to perform 15 reps comfortably. Remember that in the first few rounds you will get less time to rest. As the number of reps decreases, you will get more rest – but fatigue will be higher. That is when the technique part becomes fundamental: check our video, see how to do it correctly and focus on it.
Try to improve your performance each time you perform this workout by focussing on better technique and increasing the weight as technique improves. Now it’s time to Lift Off!
BARBELL DEADLIFT
10 min EMOM
Minute 1: 15 deadlifts
Minute 2: 14 deadlifts
Minute 3: 13 deadlifts
Minute 4: 12 deadlifts
Minute 5: 11 deadlifts
Minute 6: 10 deadlifts
Minute 7: 9 deadlifts
Minute 8: 8 deadlifts
Minute 9: 7 deadlifts
Minute 10: 6 deadlifts
OTHER EXERCISES:
