0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-32:00 Transition to Endurance
32:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Standing Straight Leg Marches
Seated Groin Stretch
Iron Crosses
Specific Warm-up
Progress to starting weight
Strength
Deadlift Wave Load: 6 sets
Sets 1,3,5: 4 reps @70-75%
Sets 2,4,6: 2 reps @85-90%
—then—
Single Arm, Single Leg KB RDLs 3x12 (6 each leg)
FOCUS:
Building towards a 5-rep max at the end of this cycle
OPEN TIME OPTION:
18 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 12 minutes for deadlift, then Every 2 minutes for 6 minutes for RDLs
MEMBER SPECIFIC:
If you do not know your max or don’t have a recent max then start with a weight you are 100% confident in for each rep range and build from there, this will help you pick weights in the upcoming weeks
Endurance Prep
2-3 Rounds
4 Single DB Curls (2 each arm)
4 DB Goblet Squats
8 Soccer Taps on DB
*build to Endurance weight
Endurance:
8 Rounds For Time:
8 Single DB Curls (4 each arm) @35/20
8 DB Goblet Squats
16 Soccer Taps on DB
PACE GOAL: 8:00-10:00 (1:00-1:15 average per round)
STRATEGY:
Solid technique on the curls, no bro reps, switch arms when needed
good depth, DB must be in the front rack position held with two hands
Quick feet
BEGINNER: 15/10
SCALED: 25/15
Rx+: 50/35
COMP: Double DB, 50/35
GO BEYOND Accessory work (optional)
Barbell Wrist Curls 4x10
Barbell Skull Crushers 4x10
*reps dropped on crushers from last week, increase weight