CrossFit workouts with deadlifts are popular among athletes looking to build strength, muscle, and endurance. These challenging WODs involve loading the barbell with weight and then performing a series of deadlifts, which are a full-body exercise that targets the core, legs, and back. Below, we present 20 of the most challenging CrossFit deadlift workouts to help you push your limits and improve your fitness.
1. The Basic Routine – A classic hero workout that involves 3 exercises performed for 5 rounds for time. This is ideal for beginners and focuses on proper deadlift technique and form.
2. The Fat Burner – A high-intensity workout that keeps the heart rate up by doing as many rounds as possible in 20 minutes. This workout combines deadlifts with kettlebell swings, burpees, and sprinting to maximize calorie burn.
3. The Magnificent Seven – Track weight and time across 7 rounds for optimal progress. This workout is a combination of heavy deadlifts, kettlebell swings, pull-ups, and other exercises designed to tax the athlete's strength and endurance.
4. Death By Deadlifts – A brutal workout that starts by finding the max deadlift weight, then reducing it to 60% of the maximum and completing a repeating mini-WOD with increased weight. This workout gets faster and faster, testing both physical and mental resilience.
5. Timed Deadlifts – A workout where choose a weight to collectively lift 20,000 pounds as quickly as possible. This is a test of speed, strength, and determination, aimed at improving the ability to apply force quickly.
6. The Widow Maker – A challenging workout that combines deadlifts with box jumps. The athlete starts with a high rep count and gradually slows down, making it a true test of endurance and resilience.
7. The Tillman Routine – A workout honoring Pat Tillman's legacy and challenges athletes at every level. Repeat 7 rounds of these workouts to push limits and pay tribute to the fallen soldier.
8. The Fast AMRAP – A workout designed to maximize effort in 20 minutes. This is a dynamic approach to WODs, focusing on combining high-intensity movements with fast tempos to build endurance.
9. The Rollercoaster – A fast and intense workout that starts with a higher rep count and ends with a final set of 13-9-6-6-9-13 deadlifts and 20-18-15-15-18-20 burpees. This workout effectively combines intensity with variety, keeping the athlete on their toes.
10. 50 Box Jumps – A challenging WOD that combines heavy deadlifts with box jumps. The athlete starts with a heavier deadlift and then performs a set of 5 box jumps, followed by a set of 3 deadlifts.
11. 30 Box Jumps – A fast and challenging workout that combines heavy deadlifts with box jumps. The athlete starts with a heavier deadlift and then performs a set of 3 box jumps, followed by a set of 2 deathlifts.
12. 7 Deadlifts and a Pull-up – A classic WOD known for being both challenging and satisfying. This workout combines 7 deadlifts with a single pull-up to truly test the athlete's strength and determination.
13. 5 Deadlifts and a Burpee – Similar to the classic "3 Box Jumps and a Burpee" WOD, this one adds deadlifts to the mix, making it a more intensive workout.
14. 30 Deadlifts and 10 Box Jumps – A challenging WOD that combines heavy deadlifts with box jumps. The athlete starts with a heavier deadlift and continues to perform box jumps until the final deadlift is performed
15. 8 Deadlifts and 20 Lunges – A challenging full body workout that combines deadlifts with lunges. This WOD is done in a rapid time, making it a great exercise to improve both strength and endurance.
16. 5 Deadlifts and 30 Push-ups – A classic example of how simple movements can be combined to create a challenging workout. This WOD combines 5 deadlifts with 30 push-ups to test physical strength
17. 10 Deadlifts and 20 Sit-ups – A challenging workout that combines deadlifts with sit-ups. This WOD is done in a rapid time, making it an excellent exercise for building core strength.
18. 20 Deadlifts and 15 Handstand Push-ups – A highly demanding WOD that combines heavy deadlifts with a handstand push-up. This workout pushes the athlete's limits and tests their physical abilities.
19. 30 Deadlifts – A challenging full body workout that focuses solely on deadlifts. This WOD is a great way to improve strength, muscle tone, and core stability.
20. 50 Bodyweight Deadlifts – A challenging WOD that requires the athlete to perform the deadlift exercise without any external weights.
These workouts with deadlifts are not only popular among CrossFitters but have also become a staple in gyms worldwide. Whether you are a seasoned athlete or a beginner, these WODs offer a great way to push your limits, improve your fitness, and test your physical capabilities.
Remember to always warm up properly before starting any WODs and to listen to your body to avoid injury. Happy training!
Note: The weights used in these workouts are suggestions and can be adjusted based on your experience level and fitness goals. It's always important to start with a weight that you can control safely and gradually increase as you become more comfortable.
