Specific Deadlift Prep and Build
Empty Barbell: 5 RDL + 5 Deadlifts (Mid-Shin)
Build to 55–60% Deadlift load for workout in 2–3 sets (focus on bracing and tension)
2 Broad Jumps for distance after each build set to integrate hip extension
Strength
10:00 EMOM
Min 1: 10 Deadlifts
Min 2: 3 Broad Jumps for Max Distance
Deadlifts: 55-60% of 1RM Deadlift
Score: Load on Deadlift; furthest total broad jump distance per round
Goal: Maintain consistent pulling mechanics and maximal explosive jump distance
Stimulus: Heavy posterior chain work paired with explosive lower-body power development. The deadlifts reinforce strength and position, while the broad jumps train hip extension and force production.
RPE: 6–7/10
Primary Objective: Execute all deadlift sets with pristine form at 55–60% 1RM.
Secondary Objective: Maximise broad jump distance without sacrificing landing mechanics.
Conditioning
Every 5:00 x 3 Sets
20/15 Toes to Bar
15/12 KB Swings 24/20
15/12 Echo Bike Sprint
KB. 24/20
Goal: Complete each set in as close to 2:30 as possible to make this a 1:1 work to rest ratio workout
Score: Sum total Time
Goal: Complete each set in ~2:30 for a 1:1 work-to-rest ratio
Stimulus: High-power intervals combining midline control, loaded pulling/pressing stamina, and maximal cyclical output.
RPE: 9/10
Primary Objective: Keep each interval under 3:00 with no significant drop-off.
Secondary Objective: Unbroken sets on toes-to-bar and renegade rows.
