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

Deadlift

Duration: 10:00

3 Reps at 82%

2 Reps at 87%

Max Reps to Technical Failure at 92%

Rest 2-3 Minutes Between Sets

ABSOLUTE STRENGTH

STIMULUS

- Overview: Week 5 deadlift brings the hinge back to heavier percentages. Keep the final set technical and stop before the back position changes.

- 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

1 deadlift at heavy warm-up weight

"Last Pull"

Duration: 11:00

For Time:

15 Deadlifts, 185 / 135 lb

30/24 Calorie Bike

12 Deadlifts

24/19 Calorie Bike

9 Deadlifts

18/14 Calorie Bike

Time Cap: 11 Minutes

AEROBIC POWER [VO2 MAX]

STIMULUS

- Overview: A short descending hinge and bike workout. The deadlift load should be light after the heavy strength work.

- Target Score: 7-10 Minutes

STRATEGY

- Break the first deadlift set if needed to keep the bike strong. Push harder as the volume drops.

SUBSTITUTIONS

DEADLIFTS

- Reduce loading

- Dumbbell deadlifts

- Kettlebell swings

BIKE

- Same calories row or ski

- 400m, 300m, 200m run

MOVEMENT PREP

2 Rounds:

5 light deadlifts

8/6 calorie bike

🏋️‍♂️ Workouts 🏋️‍♀️