Workouts

General Warm-Up

Duration: 15:00

- 3:00 easy bike

- 10 good mornings

- 10 glute bridges

- 10 empty barbell Romanian deadlifts

- 10 light kettlebell swings

Romanian Deadlift

Duration: 10:00

3 Sets:

8 Romanian Deadlifts

Use a moderate load that leaves 2-3 reps in reserve.

Rest 2:00 Between Sets

POSTERIOR CHAIN STRENGTH

STIMULUS

- Overview: Back-off hinge variation. Focus on hamstring tension, a flat back, and controlled tempo.

- Score: Loading used across working sets.

SUBSTITUTIONS

ROMANIAN DEADLIFT

- Dumbbell Romanian deadlift

- Good morning

- Kettlebell deadlift

- Hip thrust

MOVEMENT PREP

10 good mornings

10 empty barbell Romanian deadlifts

5 Romanian deadlifts at light weight

5 Romanian deadlifts at moderate weight

"Light Pull"

Duration: 10:00

AMRAP 10:

12/9 Calorie Row

10 Kettlebell Swings, 53 / 35 lb

8 Box Jumps, 24 / 20 in

Score: Rounds + Reps

AEROBIC POWER

STIMULUS

- Overview: A short aerobic piece with moderate posterior-chain demand. Keep it snappy but not maximal.

- Target Score: 4-6 Rounds

STRATEGY

- Keep row pace consistent, swings unbroken, and box jumps smooth.

SUBSTITUTIONS

ROW

- Same calories ski or bike

- 150m run

KETTLEBELL SWINGS

- Russian swings

- Dumbbell snatches

BOX JUMPS

- Box step-ups

- Jumping lunges

MOVEMENT PREP

2 Rounds:

5/4 calorie row

5 kettlebell swings

4 box jumps

🏋️‍♂️ Workouts 🏋️‍♀️