General Warm-Up
2:00 Cardio Choice
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2 Rounds
15 Banded Good Mornings
8/8 Single Leg Romanian Deadlift
:30 Glute Bridge Hold
:30 Alternating Bird-Dogs
:30 Alternating Dead-Bugs
Specific Prep
5 Deadlifts from Hip to Mid-Shin with Empty Barbell
Add Loads
5 Dead-Stop Deadlifts with focus on breaking the bar off the floor with tension and neutral spine
Strength: Deadlift
Take 20:00 to Establish a 1RM Deadlift
Build systematically and deliberately. Athletes should establish their first working single around 80-85% and take calculated jumps from there. Plan for 2-3 minute breaks between singles at above the 85-90% range.
Conditioning
For Time
3 Sets:
10 Deadlifts
40 Double Under’s
20/14 Calorie Echo Bike
Rest 2:00 between sets
Time Cap: 15:00
Score = Time
Barbell: 55% of 1RM Deadlift
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 2:00-2:15 per set (9:00-11:00 total)
Stimulus: Posterior Chain Conditioning
RPE: 9/10
Primary Objective: Complete all 10 Deadlifts unbroken each set and transition immediately to the Echo Bike, targeting a sub-1:20 bike effort every round.
Secondary Objective: Match your set one time across all three sets, using load selection and bike pacing from the first round to protect consistent output through the final set.
