Warm-Up
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows
Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell
Strength: Sumo Deadlift
Every 2:30 x 5 Sets:
5 Sumo Deadlifts
All sets at the same load. Target 75-80% of 1RM Deadlift.
This is a positional endurance and consistency test, not a build-to-heavy format. Athletes select a load they are confident they can execute with clean mechanics across all five sets and hold it there. The Sumo Deadlift places a greater demand on hip external rotation and glute engagement than a conventional pull and allows for a more upright torso position off the floor. Reinforce a wide stance with toes turned out, knees pushing out over the toes from the start of the pull, and a strong hip drive to lockout on every rep. The five-rep, five-set structure is intentional; the goal is technical precision and volume accumulation at moderate-heavy loads, and athletes who stay disciplined here will feel it carry over into the EMOM.
Conditioning
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15/10 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 40m Deadball Carry or Dual Kettlebell Front Rack Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Gorilla Rows: 2 x 24/16kg
Sandbag Carry: 45/35kg
Dual Kettlebell Front Rack Carry: 2 x 20/16kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: Consistent sets and good positions across all 16 minutes
Stimulus: Strength Stamina / Endurance
RPE: 6/10
Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.
Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.
