Goose
Workout Details
For Time (with a Partner):
106 Deadlifts (135/95 lbs)
↳ 135/95 lbs (61/43 kg)
↳ 70/53 lbs (32/24 kg)
15 Thrusters (135/95 lbs)
45 lb plate for male, 25 lb plate for female
Then:
400m Run with a plate (45/25 lbs)
Coaching Tips
Strategy
- 1Break down the 106 Deadlifts strategically to avoid burnout early on (e.g., sets of 10 or manage your singles).
- 2For the Rope Climbs, communicate with your partner to manage turns effectively, allowing for quick transitions.
- 3Keep the Thrusters unbroken if possible to maintain cycle speed, but rest as needed to preserve form.
- 4Kettlebell Swings should be performed with a strong hip snap; focus on smooth, powerful repetitions.
- 5For the run, maintain a steady pace while carrying the plate; it’s easy to sprint at first and burn out.
Safety Considerations
Technical Focus
Ensure proper form during deadlifts to avoid back injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min(Match pace to intended effort for the WOD.)
Mobility:
- 5 each side Hip Flexor Stretch
- 5 each side Thoracic Spine Rotation
- 5 each side Ankle Mobility Stretch
Activation:
2 rounds- 5-10 Deadlift (light)(Focus on form.)
- 10 Kettlebell Swing (light)(Emphasize hip drive.)
- 5-10 Thruster (light)(Get a feel for the movement.)
Scaling Options
Intermediate
Reduce weights by ~20% and modify the rope climbs to alternative options if needed.
- 1
deadlifts
Weight: 110/75 lbs (50/34 kg)
- 2
rope climb
Use a band for assisted climbs or perform a ladder.
- 3
thrusters
Weight: 105/75 lbs (48/34 kg)
- 4
kettlebell swing
Weight: 56/40 lbs (25/18 kg)
- 5
run
Optional without the plate.
Scaled
Reduce weights by ~40% and modify movements as needed.
- 1
deadlifts
Weight: 80/55 lbs (36/25 kg)
- 2
rope climb
Perform Ring Rows instead of Rope Climbs.
- 3
thrusters
Weight: 85/65 lbs (39/30 kg)
- 4
kettlebell swing
Weight: 35/26 lbs (16/12 kg)
- 5
run
Optional without the plate.