General Prep
2 Sets:
30 Single Unders
10 Banded Passthroughs
10 Banded Pull Aparts
5/5 Kettlebell Halo
5/5 Kettlebell Windmill
8/8 Single Leg Kettlebell Romanian Deadlift
Specific Prep
:30 Double Unders / Practice / or Single unders
8 Empty Barbell Deadlift (to mid-shin)
8 Empty Barbell Bench Press
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2-3 Sets
:30 Double Unders / Practice / or Single unders
5 Deadlifts, Building Loads
5 Bench Press, Building Loads
Conditioning
Every 2:30 x 10 Sets, Alternating Stations
Station 1: 50 Double Unders + 5 Deadlifts
Station 2: 5 Bench Press + 3/2 Rope Climbs
Strict Pull-Up Sub for Rope Climbs: 10/8 Reps
Deadlifts: 100/70kg
Bench Press: 80/50kg
This is meant to be more strength based and less conditioning focused. The goal here are consistent challenging loads and touches on skill movements to get good practice reps under light fatigue as well as lifting in a controlled setting with mixed work.
Goal: Complete each set in ≤1:30, allowing controlled rest before the next interval
Stimulus: Heavy cyclic strength under fatigue with high-skill pulling interference
Workout RPE: 7.5-8/10
Primary Objective: Maintain consistent completion times across all 10 sets
Secondary Objective: Execute rope climbs and barbell reps without technical degradation
*Barbell should not exceed 75% of 1RM
