2025-12-16

Warm-up & Mobility 15 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)

"Pick-Me-Up"28 min

4 x 4:00 AMRAP:
20 Deadlifts, 185 / 135 lb
40/32 Calorie Row
20 Box Jumps (24"/20")

Rest 4:00 Between Rounds
Pick Up Where You Left Off

Score: Rounds + Reps

Stimulus

Overview: These classic VO2 max intervals will tax the posterior chain and improve your aerobic conditioning. With an ample 4:00 of rest between intervals, look to push the pace from the beginning.
Workout Flow: Work for the full 4 minutes each AMRAP. So if you finish the box jumps, move back to the deadlifts. After your 4 minutes of rest, pick up wherever you left off in your rounds+reps.
Choose a deadlift weight you can complete within 1-3 sets each round.
Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.
Intended Intensity: RPE 7-8
Target Loading: Light-Moderate (45-55%)
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 3-5 Rounds

Strategy

Each AMRAP is long enough that you shouldn't come out too hot, but short enough that you should still push the pace, given you have an ample 4 minutes of rest between efforts. Target RPE 7-8 for maximal returns.
Deadlifts: Start unbroken in early rounds if possible, but it's okay to have 1-2 quick breaks if your back tightens up or your reps slow. Keep the bar close, core braced, and hinge from the hip efficiently.
Row: Settle into a strong, steady pace that allows you to immediately transition to the box jumps without gasping for air.
Box Jumps: Stay smooth and rhythmic. Land on your midfeet with soft knees. Jump right back to the box after stepping down, eliminating unnecessary steps.

Substitutions

DEADLIFT

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

40/32 CALORIE ROW

32/26 Calorie Ski
32/26 Calorie Echo Bike
40/32 Calorie Bike Erg
500m Run
2:30 Effort on Treadmill/Runner

BOX JUMPS

Reduce Box Height
Box Step-Ups
40 Squat Jumps
40 Jumping Lunges
Alternating Single-Leg Squats
40 Reverse Lunges
Broad Jumps

Movement prep

3:00 Easy Row*
*On the Minute:
5 Air Squats + 5 Good Mornings + 5 Box Step-ups

Build to Deadlift Workout Weight & Box Height

2-3 Rounds:
4 Deadlifts
8 Calorie Row
4 Box Jumps