Workouts

General Warm-Up

Duration: 15:00

- 3:00 easy bike

- 10 good mornings

- 10 glute bridges

- 10 empty barbell Romanian deadlifts

- 8 empty barbell deadlifts

- 5 broad jumps, reset each rep

Deadlift

Duration: 10:00

5 Reps at 70%

3 Reps at 75%

Max Reps to Technical Failure at 80%

Rest 2-3 Minutes Between Sets

ABSOLUTE STRENGTH

STIMULUS

- Overview: This completes week 1 of the Max Effort strength cycle. Build tension before every rep and stop the final set before position or speed breaks down.

- Deadlift: Start each rep from the floor. Keep the bar close and finish tall without leaning back.

- Score: Reps completed on the final set.

SUBSTITUTIONS

DEADLIFT

- Trap bar deadlift

- Sumo deadlift

- Romanian deadlift

- Kettlebell deadlift

MOVEMENT PREP

10 good mornings

5 empty barbell deadlifts

5 deadlifts at light weight

3 deadlifts at moderate weight

Build to starting weight

"Pull Ticket"

Duration: 10:00

For Time:

21/15 Calorie Bike

21 Hand-Release Push-ups

15/11 Calorie Bike

15 Hand-Release Push-ups

9/7 Calorie Bike

9 Hand-Release Push-ups

Time Cap: 10 Minutes

AEROBIC POWER [VO2 MAX]

STIMULUS

- Overview: A fast finisher that spares the hinge after deadlifts while keeping breathing high.

- Intended Intensity: RPE 8

- Target Score: 6-9 Minutes

STRATEGY

- Push the bike as the calories drop. Break push-ups before failure and keep rests short.

SUBSTITUTIONS

BIKE

- Same calories row or ski

- 300m, 200m, 100m run

HAND-RELEASE PUSH-UPS

- Regular push-ups

- Box push-ups

- Dumbbell floor press

MOVEMENT PREP

2 Rounds:

5 calorie bike

5 hand-release push-ups

🏋️‍♂️ Workouts 🏋️‍♀️