WARM UP / MOBILITY
Dynamic running warm-up then;
2 rounds:
15-20 Banded good mornings
15 Hollow rocks
10 Superman lifts
5 x 5s glute bridge
2 rounds:
15-20 Banded good mornings
15 Hollow rocks
10 Superman lifts
5 x 5s glute bridge
WOD A
DEADLIFT
In 22 min, establish a heavy single or new 1RM deadlift:
Suggested loading:
6-8 @ 30-40%
6 @ 40-50
5 @ 50-60
4 @ 60-65
3 @ 70
2 @ 75
1 @ 80-85
1 @ 85-90
1 @ 90-95
1 @ 95-100
1 @ 100-105
– Shorter rest between the first 5-6 building sets (first 6-8 min), once you get to ~80-85% just drop down to single reps and increase the rest between attempts (90s – 2min minimum). Don’t burn out with too many attempts over 90%. The last few attempts should be based on feel, listen to your body and stay safe
Suggested loading:
6-8 @ 30-40%
6 @ 40-50
5 @ 50-60
4 @ 60-65
3 @ 70
2 @ 75
1 @ 80-85
1 @ 85-90
1 @ 90-95
1 @ 95-100
1 @ 100-105
– Shorter rest between the first 5-6 building sets (first 6-8 min), once you get to ~80-85% just drop down to single reps and increase the rest between attempts (90s – 2min minimum). Don’t burn out with too many attempts over 90%. The last few attempts should be based on feel, listen to your body and stay safe
WOD B
PARTNER 5KM ROW
Row 5000m with a partner of similar ability.
Set the rower to 5000m count down, but follow this interval structure alternating sets with your partner.
1000m / 1000m
750 / 750
500 / 500
250 / 250
Set the rower to 5000m count down, but follow this interval structure alternating sets with your partner.
1000m / 1000m
750 / 750
500 / 500
250 / 250
Optional Midline
TABATA ABMAT SITUPS
Complete 8 rounds of:
20s work / 10s rest
—
Your score is your lowest number of repetitions completed in any one of the 8 sets.
20s work / 10s rest
—
Your score is your lowest number of repetitions completed in any one of the 8 sets.
