2024-03-20

• Athletes should complete 1 set of max reps of deadlifts at about their 80% range.
• "To Technical Failure" means that when your cycle speed slows, your form starts to break down, or you hit a sticky rep, we'll end there.
• Athletes should aim to complete 6-12 reps at 80%.
• Score: Loading. Log reps into your notes.

• Sub Dumbbells/Kettlebells
• Barbell Good Mornings

With An Empty Barbell:
10 Good Mornings
10 RDL's
10 Deadlifts

*Build to 80% in sets of 2-3 reps at a time.
*Rest at least 2 minutes after final warm-up set before attempting your max set.

• Overview: This workout requires pacing and smart breaks in the opening rounds to fight off the fatigue and maintain our intensity through the end. Do you know your strengths and weaknesses well enough to decide where to push and where to pull back a bit in this piece?
• Run: 1:00 or less.
• Deadlifts: 2 sets or less.
• Push-ups: 1-3 sets.
• Score: Time to complete work.

• Athletes should choose a pace in the beginning that lets them continuously move and use any energy left during the final round or two to maintain their intensity.
• This workout is not won during the run, a hard enough effort to get you back in to your bar, but lets your arms and breathing recover a little.

200M RUN

• Reduce Distance
• 1:00 Time Cap
• 250m Row
• 160m Ski
• 400m Bike
• 150m Air Run

DEADLIFT

• Reduce Loading
• Reduce Reps
• Sub Dumbbells or Kettlebells
• Good Mornings
• Kettlebell Sumo Deadlift

PUSH-UPS

• Reduce Reps
• Hand Release Push-Ups
• Box Push-Ups
• Dumbbell Bench Press

1 Round:
100m Run
5 Deadlifts
5 Push-ups