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18.4

WORKOUT 18.4

21 deadlifts (weight 1)

21 handstand push-ups

15 deadlifts (weight 1)

15 handstand push-ups

9 deadlifts (weight 1)

9 handstand push-ups

21 deadlifts (weight 2)

50-ft. handstand walk

15 deadlifts (weight 2)

50-ft. handstand walk

9 deadlifts (weight 2)

50-ft. handstand walk

Time cap: 9 minutes

VARIATIONS

Rx’d: (Ages 16-54) Men deadlift 225 lb. then 315 lb. Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54) Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl

Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl

Teenagers 14-15: Boys deadlift 135 lb. then 185 lb. Girls deadlift 95 lb. then 135 lb.

Scaled Teenagers 14-15: Boys deadlift 75 lb. and perform hand-release push-ups, then deadlift 95 lb. and bear crawl

Girls deadlift 55 lb. and perform hand-release push-ups, then deadlift 75 lb. and bear crawl

Masters 55+: Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks

Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+: Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl

Melinda Metten18.4

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