Brute Yogi Wod
A. DeadLift (Conventional) 6×3 @ 80%
B. GHR 3×5
C. Work Capacity
(*see First Round below*)
12 Box Jumps (average height)
2 Rope Climbs
Brute Yogi Mindful Pre-Wod
Find your flow state:
Don’t be caught ridin’ dirty – get rollin’…
Keep your phone with you and follow along with this warm-up routine – we guarantee you’ll get warm!
Do 10 Dead Bugs on each to fire up that core stability. Go slow and make ’em count!
Do 10 glute bridges
Do 10 Body Weight Single Leg Deadlifts on each leg
A. DeadLift: Set-up is everything! Set up the SAME WAY every time. Here’s a little clip from Kelly Starrett worth watching on the set-up. How do I breathe?? Check this video out for our suggestion on where/when to breathe. Warm-up = 10 @ bar, 8 @ 40-50%, 6 @ 50-60%, 4 @ 60-70%, 2 @ 70-75% (if needed). As you can see we feel that it is VERY important to do warm-up sets and really prepare physically by loading slowly to avoid injury.
B. Glute Ham Raises: FANTASTIC way to improve pulling power in the deadlift by strengthening the hamstrings and torso overall. Some of our favorite bloggers/podcasters over at Barbell Shrugged have a great instructional how to here. These can be done at the end of your workout, or after the strength portion. You definitely want to be warm before you do these and very honest about form and capabilities – no hamstrings getting pulled here!
C. Before performing the metcon warm up each movement with a few reps. Choose a box height that is an average height for most of your work outs. Step ups, jump up and step down are both acceptable. Remember to open the hips at the top of each rep and maintain control over each repetition. If rope climbs are not available or accessible substitute 6 as close to parallel ring rows as possible or 3 strict pull-ups AND 6 knees to elbows, knee ups, or roll-ups.
- First round: In an effort to load the body and neurological system for the work-out try this – perform the row at a consistent pace, not all out; do 6 step-ups each leg on the box and perform one of the modifications above for your rope climbs.
- Stay consistent throughout all 4 rounds using the transitions between each movement as your break.
Brute Yogi Integration: