OK, so there may already be a WOD (workout of the day) named “Andy”, but ignorance is bliss. I’m naming my benchmark workout “Andy”.

I’ve been telling you about my experiments with the Trap Bar. My excitement hasn’t waned in the least. I started just repping at 135 pounds, then doing WODs with 225#, and working strength at 315#. I really don’t want to hurt myself, but I’m beginning to wonder if I can hurt myself. Yeah, I know I can, but its not foreseeable.

I mean a Trap Bar Deadlift is, to me, like a “Naked Deadlift”. There isn’t any space for a bar to rub your shins or climb up your thighs. You don’t need Weightlifting shoes to feel extra flexibility to blast out of the hole. You don’t need a mixed grip since your hands already counter each other facing inward. And it is so similar to a squat with hips down, but you don’t think about weight on your shoulders. Hand placement on the bar, bar placement on your back, squat depth…well, all of that is irrelevant. It is the perfect Naked Deadlift/Squat.

So my short couplet is simply:

21-15-9 reps of–
trap bar deadlifts at 135#
dips

I might propose a “Heavy Andy” with 225# and weighted 20# dips. That’s for another day. But for a quick “Fran” style WOD, this works well. It is semi-antagonistic with a pull and a push movement. It works your whole body in one workout.

Give it a whirl and tell me how it goes.