Warm-Up (General 3:00)
- 30 jumping jacks
- 200m run
- 30 jumping jacks
Warm-Up (Specific 12:00)
- 10 banded pass-throughs
- 10 empty barbell sumo deadlift
- 5 Sumo deadlift + shrug
- 5 sumo deadlift high pull with pause at hip on the way down
- 2x 5 touch and go sumo deadlift high pull (light load, build to workout weight to practice)
- 10 push-ups (perfect form)
- 5 dumbbell strict press
- 3×3 strict press (building to working weight)
Strict press: 5-5-3-3-3 building to a challenging triple
RX Conditioning
For total reps:
1:00 sumo deadlift high pull (75/55lb.)
1:00 rest
1:00 strict handstand push-ups
1:00 rest
x 5 rounds
Intermediate
1:00 SDHP (55/35lb.)
1:00 rest
1:00 pike push-ups or DB Z-press
1:00 rest
x 5 rounds
Baseline
1:00 SDHP (15/10lb. KB or DB)
1:00 rest
1:00 elevated push-ups or DB press
1:00 rest
x 4 rounds
For time:
15 squats
50 sec wall sit
12 squats
40 sec wall sit
9 squats
30 sec wall sit
6 squats
20 sec wall sit
3 squats
10 sec wall sit
Rest 30 seconds after each plank
Just like yesterday but squats and sits, so same same but different, just like in Murph the number of sqiats triple ? can you go unbroken
(7:00)
3×20 banded face pulls
:10 pec stretch + :10 lat stretch each side
3 Rounds, not for time — move smoothly, no rush
Animal Flow Block
- 10 Bear Crawl Steps forward + back
- 10 Crab Reach (5/side)
- 10 Beast Shoulder Taps
- 10 Frogger to Standing + Reach
Core & Band Block
- 20 Banded Dead Bugs (10/side)
- 20 Glute Bridge Marches
- 20 Banded Good Mornings (slow tempo)
- 20-second Side Plank per side
Easy Erg Block
- 3 minutes Easy Row or Ski (~50-60% effort)
- 1 minute Dead Hang or Bar Hang (break as needed)
→ Flow Note: Stay conversational, breathe through the movements, and focus on quality.
Today we get after a uniquely timed priority workout that focuses first on the upper pressing capacity of gymnastics and then our ability to repetitively hinge with light loads. Because we have a sumo deadlift high pull (SDHP) the upper body is stressed on both working movements today, pulling from a less common angle from the floor to the clavicle. To remain efficient, remember to squeeze your butt prior to pulling with the arms or shrugging with the shoulders on the SDHP. Today those shoulders gain capacity.