Workouts

General Warm-Up

Duration: 15:00

- 3:00 easy bike

- 10 good mornings

- 10 glute bridges

- 8 empty barbell deadlifts

- 5 broad jumps

Deadlift

Duration: 10:00

4 Reps at 75%

2 Reps at 80%

Max Reps to Technical Failure at 85%

Rest 2-3 Minutes Between Sets

ABSOLUTE STRENGTH

STIMULUS

- Overview: Week 2 deadlifts should feel heavier than last week without becoming maximal. Stop the final set when position or bar speed breaks.

- 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

"No Slack"

Duration: 12:00

AMRAP 12:

6 Deadlifts, 185 / 135 lb

9 Lateral Burpees Over Bar

12/9 Calorie Bike

Score: Rounds + Reps

AEROBIC POWER [VO2 MAX]

STIMULUS

- Overview: A short posterior-chain piece with light deadlifts after the strength work.

- Intended Intensity: RPE 7-8

- Target Score: 5-7 Rounds

STRATEGY

- Keep deadlifts unbroken and cycle burpees low to the ground. Push the bike in the final 4 minutes.

SUBSTITUTIONS

DEADLIFTS

- Reduce loading

- Dumbbell deadlifts

- Kettlebell swings

BURPEES

- Regular burpees

- Up-downs

BIKE

- Same calories row or ski

- 150m run

MOVEMENT PREP

2 Rounds:

4 light deadlifts

4 lateral burpees

5/4 calorie bike

🏋️‍♂️ Workouts 🏋️‍♀️