For TimeWeightliftingBenchmark05:00
Ranch Deadlift Ladder
Weightlifting
Solo
Workout Details
For Time
05:00
For Time:
20Deadlifts
↳ 425/275 lbs (193/125 kg)
Men's weights: 425-615 lbs, Women's weights: 275-415 lbs
Men:
425 - 615 lbs
Women:
275 - 415 lbs
Coaching Tips
Strategy
- 1Pace yourself during the initial lifts, especially if the weight is heavy.
- 2Focus on maintaining good form and engage your core throughout the movement.
- 3If you feel fatigued, consider taking short pauses between lifts to reset your position.
- 4Stay consistent with your breathing; exhale on the lift.
- 5Remember to adjust your weights carefully between rounds.
Safety Considerations
Technical Focus
Watch for rounded back during the lift.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility:
- 30 sec Hamstring Stretch
- 30 sec Hip Flexor Stretch
- 10 Cat-Cow Stretch
Activation:
2 rounds- 10 Empty Bar Deadlifts(Focus on form.)
- 10 Bodyweight Hip Bridges(Engage the glutes.)
Scaling Options
Intermediate
Reduce lift weights by approximately 20%.
- 1
deadlifts
Weight: 340/220 lbs (154/100 kg)
Scaled
Reduce lift weights by approximately 40%.
- 1
deadlifts
Weight: 255/165 lbs (116/75 kg)