Trying something new

Enough people are now asking me to provide workout help when I am not physically there training them that I am going to attempt to post Daily Workouts (DWO ... since I've worked with the military for so long). The key will be that anyone who reads the DWO needs to have enough of a background to know how to scale it to their needs. Not many people can accomplish a DWO as I post, but anyone can finish it if they adjust the exercises to get the same stimulus with different movements. I may try to scale right on the posting.

So, without further blathering on my part:

Daily Workout 1

Lucky Number Seven
7 Rounds of

7 Deadlifts (1.5x bodyweight)
49 Double Unders

Do it as fast as you can and record your time.

So here's how it works with scaling. If you can't do 1.5x bodyweight do something that is heavy but that will allow you to accomplish the workout. Remember, not every set of 7 has to be unbroken. If you deadlift 95lbs for 4 reps, then do that and then pick it up to do another 3. That simple! 4 + 3 = 7. You can't do 95lbs or don't have a barbell? Find something heavy and lift it off the ground. If you are in your gym, find a heavy dumbbell. Maybe it's 50lbs. Put it on the ground, pick it up with two hands (keep your back stiff) put it down. Repeat 7 times. You could even pick up the end of your couch.

So you can't do double unders? If you are decent at jumping rope, do 98 single unders. If you are not decent at jumping rope do 49 single unders. If you are incapable of jumping rope, do 49 box jumps. If you can't do that, just do a high jump and try to lift your knees up to your chest. If you can't do that, just do something to get your heart rate racing for 1-2 minutes. Run fast, do burpees, run stairs. Make it brief and intense.

Hopefully in the future these scaling discussions will be shorter :)


I know that I posted a demo of deadlifts. Double unders you should know if you were ever in 6th grade PE class. If not, Google is a wonderful thing. I did this workout once ... once :)