2025-08-22

Warm-up & Mobility15 min

A) GET WARM
5:00 Row (Or Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
0:30 Banded Hamstring Stretch (R)
0:30 Banded Hamstring Stretch (L)
0:30 Kneeling Hamstring Stretch (R)
0:30 Kneeling Hamstring Stretch (L)

C) MOTOR CONTROL
1:00 Hurdler's Stretch (R)
1:00 Hurdler's Stretch (L)
0:30 Hamstring PAILs/RAILs Against Rig

D) STABILITY
0:30 Tempo Single-Leg RDLs w/ Pause (R)
0:30 Tempo Single-Leg RDLs w/ Pause (L)
0:30 Staggered Stance Dumbbell Hold (R)
0:30 Staggered Stance Dumbbell Hold (L)

Deadlift15 min

Set 1: 5 Reps at 75%
Set 2: 3 Reps at 85%
Set 3: 1 Rep at 95%
Set 4: Establish 1RM

Rest 3 Minutes Between Sets
Score: Heaviest Load

Stimulus

Overview: This is the fourth and final week of our 4-week Summit strength cycle. We are looking to peak absolute strength and establish new 1-rep maxes in the bench press, back squat, and deadlift. The first three sets today prime you to attempt a 1-rep max in set 4. You should only attempt a new 1RM if your form is dialed in and the previous set moved well.
Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.
Fitness Attribute Improved: Absolute Strength

Strategy

Deadlift Coaching Cues:

Push through the floor like you’re doing a leg press.
Brace your core like someone’s about to punch you in the stomach.
Squeeze your armpits shut and drag the bar up your legs.

Substitutions

DEADLIFT

Reduce Loading
Romanian Deadlifts
Sub Dumbbells or Kettlebells
Good Mornings
Barbell Sumo Deadlift
Kettlebell Sumo Deadlift

Movement prep

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

5 Deadlifts @ A Light Weight
5 Deadlifts @ A Moderate Weight

Build to Starting Weight

"Do Your Part"18 min

[On the 0:00]
For Time:
30-20-10 Deadlifts, 185 / 135 lb
15-10-5 Lateral Burpees Over Barbell

[On the 10:00]
For Time:
30-20-10 Calorie Row
15-10-5 Lateral Burpees Over Rower

Time Cap: 8 Minutes (Each Part)

Score: Part 1 Time + Part 2 Time

Stimulus

Overview: We have two back-to-back couplets that will tax the posterior chain, each with descending reps. Your score is the combined time of each couplet.
After completing part 1, rest until the 10-minute mark before starting part 2. For simplicity, all athletes will row the same number of calories. Choose a barbell weight you can complete in no less than sets of 10 reps.
Lateral Burpees Over Barbell/Rower: A two-foot take-off is not required, but you are required to jump over the bar/rower (rather than step over). Both feet should be in the air at the same time.
Intended Intensity: RPE 7-8
Target Loading: Light-Moderate (45-55%)
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 8-12 Minutes

* If time-capped, add 1s to your score for every incomplete rep.

Strategy

With the descending nature of the rep scheme, we want to start at a hard, fast pace and try to hold on to that through the round of 20/10. Ideally, you still have enough juice to increase your pace in the round of 10/5.
Stay low to the ground when doing lateral burpees over the barbell and rower. You do not need to stand all the way up.
Take strategic breaks on the deadlifts to allow you to move at a faster pace on the burpees.
Your row pace will be similar to your 2k PR pace.

Substitutions

DEADLIFT

Reduce Loading/Reps
Sub Dumbbells, 50 / 35 lb
Good Mornings
Barbell Sumo Deadlift
Kettlebell Sumo Deadlift

LATERAL BURPEES OVER BAR/ROWER

Reduce Reps
Lateral Burpees With Step Over
Lateral Jump Over Line
Burpees to a 6” Target
Regular Burpees
Same Calorie Ski or Bike Erg
30-20-10 Air Squats

30-20-10 CALORIE ROW

3:00-2:00-1:00 Time Cap
24-16-8 Calorie Ski
30-20-10 Calorie Bike Erg
24-16-8 Calorie Echo Bike
600-400-200m Run

Movement prep

3:00 Easy Row (0:10 hard efforts to start each minute)

2 Rounds:
4 Burpees Over The Barbell
3 Deadlifts
2 Burpees Over The Barbell