0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to Endurance
44:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Scorpions
Glute Bridges
Specific Warm-up
2-3 Rounds
10 Barbell Good Mornings (empty barbell)
30sec Front Plank
Olympic Lifting
15-minute time block
Work to Deadlift 5-rep max
FOCUS:
Solid technique for all reps
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION
N/A
MEMBER SPECIFIC:
You can use this to estimate your 1-rep max
Weight used x Reps = A
A x 0.0333 = B
Weight used + B = Estimated Max
Example: if you did 225 for 5 reps
225 x 5 = 1,125
1,125 x 0.0333 = 37.46
225 + 37.46 = 262.46 (estimated 1-rep max)
Endurance Prep:
2-3 Rounds
5 Sumo Deadlift High Pulls (build to workout weight)
5 Lateral Bar Burpees
Endurance:
21-15-9-6-3 of:
KB Sumo Deadlift High Pulls @70/53
Lateral Burpees over KB
*PACE GOAL: 9:00-11:00
FOCUS:
Push, Pull cardio combo
STRATEGY:
For the SDLHP, no more than 3 sets on the 21, two on the 15, try to stay unbroken from there
Force yourself to drop on the burpees, you will get back up
BEGINNER: 26/18, regular burpees
SCALED: 53/35
Rx+: 90/70
COMP: 90/70
GO BEYOND Accessory Work
Prone Ys and Ts 3x10 each