Implementing functional fitness deadlift workouts is the best way to ramp up your endurance and power. Combining the deadlift with things such as burpees and pull-ups is the best way to reach that perfect, lean body you’ve been dreaming of.
Unfortunately, finding the best deadlift WOD can be a bit tricky. There are so many options out there, which is why it’s hard to find the optimal one for your exercise goals. To help you out, we’ve decided to analyze the most popular workouts.
The most popular functional fitness deadlift workouts include the Seven, Deadlift Annie, and Death by Deadlift. Your choice of training will vary based on the required intensity, workout duration, and the muscle groups you wish to develop.
Do Functional Fitness Athlets Do Deadlifts?
Nowadays, functional fitness is considered one of the best high-intensity training, rising in popularity with each passing year. This type of workout provides numerous benefits, including an increase in cardio-vascular capabilities, agility, power, speed, and coordination.
That being said, deadlifts are a perfect addition to any type of functional fitness workout. This exercise helps numerous muscle groups and is recognized as one of the best whole-body training you can go with. Aside from helping amateur athletes, the deadlift functional fitness WOD is also excellent for professionals doing various sports.
4 Benefits of Functional Fitness Deadlift Workout
Functional fitness workouts with deadlifts can provide numerous benefits, including:
1. Increases Strength
Although functional fitness doesn’t focus on strength, it’s still one of the major benefits of this workout. That being said, adding exercises such as the deadlift makes a lot of sense. This type of workout can significantly increase the strength of your glutes, trapezius, and hamstrings, but also your lower and upper back.
The deadlift helps you build strength that has real-world application. You can use it when lifting, lowering, and carrying heavy objects. Among others, this is why the exercise is so popular among military men and women, as something that could help them in the field.
2. Adds Versatility to Your Workout
When talking about the deadlift, most people think about the standard version of the exercise. Truth be told, there are lots of different variations of this training, each putting emphasis on different muscles. That being said, you can experiment a lot with the deadlift.
Even better, this type of training affects your entire body, which, in the end, is the whole point of functional fitness. The deadlift works just about every muscle group, so you can easily combine it with other types of exercises.
3. Improves Bone Density
4. Helps Other Workouts
5 Most Popular Functional Fitness Deadlift Workouts
1. The Seven
- 7 Deadlifts
- 7 Kettlebell swings
- 7 Knees to elbows
- 7 Burpees
- 7 Pull-ups
- 7 Box jumps
- 7 Thrusters
2. Death by Deadlift
- 1 Deadlift repetition during the 1st minute.
- 2 Deadlift repetitions during the 2nd minute.
- 3 Deadlift repetitions during the 3rd minute, etc.
3. Deadlift Annie
- 20 Deadlifts
- 50 Double Unders
- 50 Sit-ups
- 15 Deadlifts
- 40 Double Unders
- 40 Sit-ups
- 10 Deadlifts
- 30 Double Unders
- 30 Sit-ups
- 5 Deadlifts
- 20 Double Unders
- 20 Sit-ups
- 5 Deadlifts
- 10 Double Unders
- 10 Sit-ups
4. The Roy
- 15 Deadlifts
- 25 Pull-ups
- 25 Box jumps
5. The Rankel
- 6 Deadlifts
- 7 Burpee pull-ups
- 10 Kettlebell swings
- 200 Meter sprint
About the Program
Our Deadlift 2.0 program is a 12-week strength plan designed to boost your Deadlift PR.
The program follows a schedule of THREE 60-90 minutes training sessions per week. The training is scheduled for Monday, Wednesday, and Friday, but you can adjust the days to fit your weekly routine, as long as you follow the pattern of one training day followed by one cooldown day, with two days of rest after every third session.
The training is structured into 3 main blocks, with each block lasting for 4 weeks:
Who Is the Program For?
The plan is fit for both male and female athletes and is especially good for Powerlifters and Olympic lifters, but also for fans of deadlifting and strength training. All training requires access to basic equipment.
- Split into 3 block of 4 weeks (12 weeks total)
- 40 unique exercises, with video tutorials
- Pre and post-workout stretch and special warmups
- Mobile friendly PDF version
- LIFETIME access
What Are the Best Deadlift Workouts for Functional Fitness Athletes?
Functional fitness enthusiasts can choose between numerous workouts involving deadlifts. Some of the best ones are the Roy, the Rankel, Deadlift Annie, Death by Deadlift, the Widow Maker, the Seven, and Jeffrey Palazzo.
What Workout Goes With Deadlift?
An excellent thing about the deadlift is that you can easily mix it with other exercises. The workout affects numerous muscles in the body, so it can serve as the basis upon which to build your training.
Some of the best exercises to pair with the deadlift include burpees, pull-ups, kettlebell swings, and box jumps. What’s even better, you can also do a complete functional fitness workout by just using the deadlift.
How Much Should I Deadlift for Functional Fitness?
When doing deadlifts, you should look for a workout that involves 3 to 5 reps with weights 1.5 times your body weight. However, if you’re using the deadlift for functional fitness, you have much more leeway. This type of training presumes more reps with smaller weights.
Then again, this also depends on the WOD you're doing. Some of the workouts focus on high weights and a smaller number of repetitions, so you can choose the one that suits you the best.
Functional fitness deadlift workouts are perfect for building strength, increasing endurance, and improving overall metabolic processes and bone density. Some of the best are the Seven, the Roy, Death by Deadlift, and so on.
The great thing about the deadlift is that you can easily combine it with other exercises, so you can also invent a completely new regimen that suits your specific needs.
What is your favorite functional fitness WOD that involves the deadlift? Do you use several functional fitness deadlift workouts? Share your experience and preferences in the comments below!
- Weight lifted in strength training predicts bone change in postmenopausal women // NCBI: https://pubmed.ncbi.nlm.nih.gov/12544629/
- The health and performance benefits of the squat, deadlift, and bench press // MedCraveOnline: http://medcraveonline.com/MOJYPT/MOJYPT-03-00042.pdf
- Occupational heavy lifting and risk of ischemic heart disease and all-cause mortality // BioMedCentral: https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-12-1070
Sergii is a professional weightlifter and National team member in the past. Competed in 94 kg w/c, won multiple medals on national competitions.
Nowadays Sergii is responsible for designing training programs, writing blog articles, doing live commentary of international weightlifting competitions, running different sport & fitness educational seminars, including Olympic weightlifting together with Oleksiy Torokhtiy all around the globe.