2026-10-31

• Overview: In this longer descending-rep grind, the toes to bar and deadlifts hammer the posterior chain, midline, and grip while the run keeps the heart rate elevated.
• The toes to bar and deadlifts should each be able to be completed in fewer than 4 sets throughout, though you might choose smaller sets strategically. Choose reps/variations/loading you can complete at least 10 unbroken reps when fresh.
• Each run should take roughly 4 minutes to complete.
• Intended Intensity: RPE 7-8
• Target Loading: Light-Moderate (45-55%)
• Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
• Target Score: 23-28 Minutes

* If time-capped, add 1s to your score for every incomplete rep. (400m = 1 rep)

• We want you partitioning from the first round, not grinding through slow reps, so start conservatively. The first set of 25's should be broken into manageable sets from the beginning (e.g., 10-8-7) to protect the posterior chain and grip. The toes to bar and deadlifts both tax the grip and posterior chain, so it's especially important to manage the first two rounds carefully.
• Settle into a controlled, moderate run pace, especially in the first two rounds. The run is your opportunity to maintain momentum and recover your grip before returning to the gym movements. Pick up the run pace in the final two rounds if you have it in you.
• Keep transitions tight, but don’t rush if it results in sloppy reps or sets. Take a few controlled breaths and start your planned sets, staying in control of your breaks, effort, and workout overall.

TOES TO BAR

• Reduce Reps
• V-ups
• Toes To As High As Possible
• Knees To Chest
• Hanging Knee Raises
• GHD Sit-ups
• Sit-ups

DEADLIFT

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

800 METER RUN

• 5:00 Time Cap
• 1,000/900m Row
• 800/720m Ski
• 50/40 Calorie Echo Bike
• 2,000/1,800m Bike Erg
• 4:00 Moderate Effort on Treadmill/Runner

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[TEAMS OF 2 VERSION]:
For Time:
1 Mile Run (Together)
100 Toes to Bar
100 Deadlifts, 155 / 105 lb
1 Mile Run (Together)

Time Cap: 30 Minutes

• Notes: Run together. Split the toes to bar and deadlifts however you'd like, one partner working at a time.
• Target Score: 23-28 Minutes

400m Easy Jog
0:30 Standing Forward Fold
10 Kipping Swings

With an Empty Bar:
10 Good Mornings
5 Romanian Deadlifts
5 Deadlifts

Build to Deadlift Weight

2 Rounds at Workout Weight:
5 Toes to Bar
5 Deadlifts
100m Run