General Warm-Up
2 x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Russian Kettlebell Swings
12 Alternating Ice Skater Hops
Specific Warm-Up
5 Empty Barbell Sumo Deadlift
3 Sumo Deadlift @ light loads
3 Sumo Deadlift @ moderate loads
3 Sumo Deadlift @ 5-10% below working weight
Strength: 5x5 Sumo Deadlift Test
Every 3:00 x 5 Sets
5 Sumo Deadlifts
Load is the same across all five sets. Athletes should select a weight they are confident they can execute with quality mechanics for every rep of every set, targeting 2.5-10kg over our original testing max. This is not a build-to-heavy structure; it is a consistency and positional endurance test that accumulates over the cycle.
Conditioning
EMOM
16:00 EMOM
Minute 1: 13/10 Cal Echo Bike
Minute 2: 16 KB Swings
Minute 3: 16 Box Jumps
Minute 4: 15/15m Single Arm OH Carry
Level 1. 10/7 Cal Echo - 14 KBS - 14 BJ
Score = Successful Rounds Completed
Kettlebell: 24/20 (Same load for KBS and OH Carry)
Box: 24/20in
Goals: Complete All 4 Rounds (16 Minutes) Successfully
Stimulus: Posterior Chain / Stability and Control
RPE: 7/10
Primary Objective: Complete every minute with quality positions and full range of motion, not racing the clock.
Secondary Objective: Maintain a consistent, repeatable pace on the Echo Bike across all four rounds without spiking effort early.
