General Warm-Up
2:00 Cardio Choice
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2 Sets:
10 Alternating Scorpions
5 Bootstrap Squats
5 Walkout Push-Ups
10 Down Dog Toe Touches
:20 Deep Squat Hold
5 Glute Bridges (Slow and Controlled)
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2 Sets (Priming the Three Lifts):
5 Empty Barbell Back Squats
5 Empty Barbell Strict Press
5 Empty Barbell Romanian Deadlifts
Specific Barbell Prep
Complete in order across all three movements, building deliberately to your opening attempts:
Note: These warm-up ramps are included within the 40:00 Total window. Athletes should warm up efficiently and not exhaust attempts before the clock starts.
Strength: Hybrid Total
For Load
Take 40:00 to Establish:
1RM Back Squat
1RM Strict Press
1RM Deadlift
Get ready for some fun and big lifts with the goal of establishing your first Hybrid Athletic Total at the start of the THOR Cycle. Although the goal later in the cycle is to establish new 3RM's on the back squat and deadlift, this Hybrid Athletic Total gives us the baselines we need to build the next cycle's percentages from. Lock in your numbers, trust your prep, and go get after it.
Suggested Loading Jumps for all 3 Lifts
5 @ 40-50%
3 @ 55-65%
2 @ 70-75%
1 @ 80-85%
1 @ 90%+ (Opening Attempt)
For athletes not looking to challenge true maxes today, target 2-3 Sets x 5 Reps on each lift at an RPE of 7/10. This builds quality mechanics and gets in a strong strength day without pushing loading limits.
Loading Notes:
Select an opener on each lift that feels fast and confident, approximately 85-90% of your anticipated max, and build from there across 2-3 additional attempts.
Rest fully between heavy attempts, at minimum 3:00-4:00 between each single, and plan jump selection before the clock starts rather than guessing between sets.
Manage fatigue deliberately across all three lifts; athletes who leave everything on the back squat will have very little left for the deadlift, which demands the same neural output and posterior chain endurance.
