🏋️♀️ Blog Post for January 24, 2025: Deadlifts and Open 19.3 Challenge
- BNFIT GYM
- Jan 23
- 1 min read
End your week strong with a workout designed to enhance your posterior chain, mobility, and endurance. Today’s WOD at BNFIT Gym will test your strength with deadlifts and push your limits with the Open 19.3 challenge.
🔍 What’s in Today’s WOD?
Warm-Up: Prepare for heavy deadlifts with rowing, mobility drills, and banded activations to prime your body.
Strength Work: A focused session of heavy deadlifts with short rest periods to build raw pulling power.
Pre-Build: Get ready for the Open workout with movements like lunges, shoulder taps, and overhead holds.
Main Workout (Open 19.3): A 10-minute time cap AMRAP featuring lunges, step-ups, push-ups, and bear crawls.
Extra Work: Finish with a core and grip-focused accessory session to enhance stability and endurance.
Cool Down: Recovery-focused stretches targeting the quads, lower back, and glutes.
🚀 Pro Tips for Success
Deadlift Form: Focus on maintaining a neutral spine and engaging your lats during the lift. Start with a manageable weight and progressively load.
Open 19.3 Strategy: Pace yourself on the lunges and step-ups. Keep a steady rhythm on the deficit push-ups to avoid burnout.
Accessory Work: Use this as an opportunity to improve grip strength and core stability, which will benefit your overall performance.
Stretch it Out: Take the cool-down seriously to aid recovery and prevent soreness from the high-intensity movements.
💡 Coach’s Tip: Break the lunges and step-ups into manageable sets, focusing on consistent movement rather than rushing. This will help you maintain form and endurance.
Kommentarer