General Warm-Up
2:00 Cardio Choice
-
2 x
10m/10m Lateral Band Walk
10m/10m Monster Walk (Forward / Back)
10/10 Side Lying Banded Clam Shells
10 Banded Glute Bridges
10 Sumo Stance Good Mornings
Specific Prep
2 x
3 Inchworm to Hollow (3 Sec Pause at Extended Prone Hollow)
5 Sumo Deadlifts @ Starting light, building to working weights
8 Russian Kettlebell Swings @ Warm-Up Loads
5 Box Jumps @ Warm-Up Loads
Strength: Sumo Deadlift + Strict Press
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5x5 Sumo Deadlift Test
Rest 20 sec
3 Reps @ 100% of 5x5 Sumo Deadlift Test
Rest 20 sec
2 Reps @ 105% of 5x5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3x10 Strict Press Test
The sumo deadlift cluster sets are heavy and build by design. Athletes should approach the 2s with a full reset between reps, treating each pull as a deliberate, heavy effort. Not touch-and-go; every rep starts from a dead stop with full tension established at the floor. On the strict press, the starting load reflects the 3x10 test max, so each set should feel challenging from the first minute. Build meaningfully across the six working sets and let athletes hit a true daily max by the final set.
Conditioning
16:00 EMOM
Min 1: 16 DB Hang Clean and Jerks
Min 2: 16 Box Jump Overs
Min 3: 16/12 GHD Situps
Min 4: 16/12 Cal Row
Score = Rounds Completed (4 complete rounds possible)
Box: 24/20in
Dumbbell: 22.5/15
Goals: Complete each movement in the minute with quality, approximately :35-:45 of work per minute
Stimulus: Strength/Conditioning EMOM
RPE: 8/10
Primary Objective: Move with intention and quality on every rep, treating each minute as its own isolated effort rather than chasing pace or rushing transitions.
