Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Couch Stretch
:15/:15 Quadruped Spinal CARS
:30 Glute Bridge Iso Hold
General Movement Prep
2 Sets: For Quality
8/8 Single Leg Barbell Romanian Deadlifts
6 Inchworm Push-Ups
10 Down Dog to up Dog
6 Hollow Rocks
6 Arch Rocks
Specific Deadlift Prep
10 Deadlifts @ 40%
5 Deadlifts @ 50%
3 Deadlifts @ 60%
Get to Working Loads

Deadlift- Strength
Every 3:00 x 4 Sets
minute 1: 8 Reps @ 65%
minute 2: 6 Reps @ 70%
minute 3: 6 Reps @ 75%
minute 4: 4 Reps @ 80%

% of 1RM Deadlift

Modifications
Hex Bar Deadlifts: Changes Range of Motion to shorter and more of a squat.
Sumo Deadlifts: Adjusts style to allow more hamstrings and glutes and less back to be involved. More of an upright torso.
Block Deadlifts: Develops the hinge pattern while shortening range of motion for those with tight hamstrings.
Barbell Hip Thrusts: Develops glute and ham complex while taking out the hinge for those with back pain and discomfort in the hinge pattern or just pulling off the floor even in a more upright torso position.

Pre Conditioning Primer (1 Round @ 50–60% Effort)
3 Deadlifts @ Working Loads
2 Wall Walk Complex

“Bodies”

8:00 AMRAP
2-4-6-8…
Deadlifts
1-2-3-4..
Wall Walk Complex

Barbell: 275/185lb, 125/84kg
Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up
% of Deadlift Should not exceed 70%

Level 2:
8:00 AMRAP
2-4-6-8…
Deadlifts
1-1-2-2-3-3
Wall Walk Complex
Barbell: 225/155lb, 102/70kg
Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up

Level 1:
8:00 AMRAP
2-4-6-8…
Dual Kettlebell Deadlifts
1-1-2-2-3-3
Wall Walk
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk: 20in From the Wall

Masters 55+:
8:00 AMRAP
2-4-6-8…
Deadlifts
1-1-2-2-3-3
Wall Walk Complex
Barbell: 225/155lb, 102/70kg
Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up to 2in Riser

Goal: 4-6 rounds completed
Score: Total rounds + reps
RPE: 6/10

Primary Objective: Accumulate quality volume in both hinge strength and gymnastics under moderate fatigue.

Secondary Objective: Maintain strict pacing and strong bracing positions in both deadlifts and wall walk complexes.

Strategy:
This workout is designed to tax posterior chain strength and upper-body stamina simultaneously. The deadlifts are meant to be challenging but sustainable, so singles or small sets are recommended as the ladder climbs—avoid rushing and compromising mechanics. The wall walk complex is the limiter; maintain tight midline control and treat the handstand push-up as a composed, deliberate rep. The workout will escalate quickly, so athletes should focus on efficiency and minimizing no-reps. Success comes from balancing pacing on the barbell with precision on the gymnastics.

Movement Adjustments:

Wall Walk Complex: Modify to box wall walks, pike handstand push-ups, or wall walks only if athletes cannot perform the HSPU safely.

Deadlifts: Reduce load to 60–70% of 1RM, or substitute with kettlebell or dumbbell deadlifts for athletes with limited barbell access.