General (0:00-10:00)
400m Jog
Then 2 rounds:
10 Glute Bridge
10 Deadbugs
10 Air Squats
10 Empty Barbell Good Morning
Specific (10:00-25:00):
Empty barbell + build up
5 DL
5 RDL
5 Clean Grip Shrugs
5 Jump Shrugs
3×3 Deadlift building to first working set
(25:00-35:00)
Every 2:00 x 5
3 Deadlift (Heavy but Clean – NO touch & go)
Control the descent, keep tension
Start around 75-80%. Start heavy and stay heavy.
RX Conditioning: (37:00-52:00)
5 Rounds for Time:
12 Deadlifts (225/155)
200m Run
Goal: Sub 10:00 | Cap: 12:00
Intermediate:
(185/125)
Baseline:
10 DB Deadlifts
100m Run
(52:00-60:00):
2x :30 Seated Forward Fold
1x :30 Per side Couch Stretch
2x 10-15 rower slide to pike
1:00 Bike easy pace
20 Banded row (band attached to rig)
20 Plank shoulder taps (10 each)
1:00 Row easy pace
10 Alternating step back lunge + overhead reach
10-15 Rower hamstring curls
10 Lateral plank rotations (each side)
1:00 no push up burpee (easy pace)
10 Banded pass through’s
15-20 banded pull a part
20 Landmine standing rotations (10 each side)
3 rounds
We deadlift heavy today. Use this time to build not just a stronger pull but better posture and posterior chain awareness. The conditioning that follows pairs posterior work with fast running to challenge turnover and muscular endurance. Don’t coast today—move with intensity but move well.