2024-05-01

• Athletes will complete a max rep set of deadlifts after building in weight to around 80% + 10lbs.
• Reps should be completed unbroken. Bar may rest at hips but not on the floor.
• Max set of deadlifts should not be to failure, work until the last rep is a little bit of a grind and form begins to break down and finish the set there.
• Score: Load used for max rep set. Record reps completed in your workout notes section.

• Sub Dumbbells/Kettlebells
• Barbell Good Mornings

With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Deadlifts

8 Deadlifts @ A Light Weight

5 Deadlifts @ A Moderate Weight

Build To 80% + 10lbs.

• Overview: When seeing you can break up the bar and box however you want, it may look a little less intense, but there's a lot of movement pattern volume coming our way. Starting out with a longer row buy in before moving into two more hip opening movements. Be ready for the burn out if you come out on the row at a hard pace and leave no gas in the tank to move consistently through the box and barbell.
• Row: 7:00 or less.
• Box Jumps: 5:00 total work.
• Deadlifts: 3:00 or less total work.
• Score: Time to complete work.

• Athletes should find a pace on the row that allows them to keep their breathing pretty under control. This workout is not won on the rower today.
• When choosing how to break this up, keep in mind that small volume rounds may seem like the way to go, but if you cannot maintain intensity through them, bigger, well paced rounds may be the better way to go.
• Breaking Ideas/Examples:

10 Rounds: 6 Box Jumps / 3 Deadlifts
5 Rounds: 12 Box Jumps / 6 Deadlifts
15 Rounds: 4 Box Jumps / 2 Deadlifts
6 Rounds: 10 Box Jumps / 5 Deadlifts

1500/1350M ROW

• Reduce Distance
• Time Cap
• 1200/1100m Ski
• 3000/2700m Bike
• 1200/1100m Run
• 900/800m Air Run

BOX JUMPS

• Reduce Reps
• Reduce Box Height
• Box Step-Ups
• 90 Squat Jumps
• Reverse Lunges

DEADLIFT

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

1 Round:
150/125M Hard Effort Row
6 Box Jumps
3 Deadlifts