General Warm-Up (0:00–8:00)
2:00 row
2 rounds:
- 10 KB deadlifts (single)
- 30 jumping jacks
- 10 offset air squats (1 foot slightly forward and the other slightly back)
Specific Warm-Up (8:00–13:00)
- 5 tempo deadlifts
- 3 moderate pulls
- 3 reps @ working weight
4 deadlifts @ 80–85%)
(15:00–30:00)
Every 2:30 x 5 Sets
4 deadlifts @ 80–85%
Pause 1” off the floor for 1 second
RXConditioning (35:00–48:00)
3 Rounds for Time:
15 Deadlifts (225/155lb.)
12 Burpee Box jump over (24/20)
30 Abmat Sit-Up
Goal: Sub 10:00 | Cap: 12:00
Intermediate: 185/125lb.,20/12 box/plate height
Baseline: 35/15lb., low plate jumps or step ups, 15 sit ups or band supported sit ups.
(48:00–58:00)
- :30 pigeon stretch/leg
- :30 hamstring stretch/leg
- 10 single leg glute bridges/leg
2 rounds NFT
Intent:
Optional active recovery with structured core and shoulder work. Everything should feel smooth and intentional.
General Warm-Up
2:00 row or ski
2 rounds:
- 5 down dog to cobra
- 10 glute bridges
- 10 band pull-aparts
Flow WOD
4 Rounds for Quality:
10 KB Russian swings
10 alternating step-ups
10 ring rows
10 push press (light DB)
10 tuck-ups
Cool Down (50:00–60:00)
- :30 child’s pose
- :30 puppy pose
- :30 lizard stretch
2 rounds NFT
Today includes heavy hinge work followed by a posterior-focused conditioning sprint with mixed intensity and jump variation. The goal here today is a deadlift load that intimidates you not due to the weight but the possibility of hanging on for big/fast sets. You should be able to get to the RX’d number of reps in 3 sets or less to catch today’s intended stimulus.