General Prep:
2:00 Cardio Choice
–
2 Sets: For Quality
10/10 Staggered Stance Single Kettlebell Deadlift
:30 Dead-Bug
:30 Bird Dog
:15 Passive Bar Hang + :15 Active Bar Hang
10 Ring Rows
Specific Prep:
2 Sets:
10 Barbell Romanian Deadlift (Empty Bar)
8 Scapular Pull-Ups
4-6 Jumping Pull-Ups with Controlled Eccentric (2-3 sec)
10 Hollow Rocks + 10 Alternating V-Ups
20 Glute bridges

Then Add Loads to the Barbell, Touch on breaking the bar off the floor and begin a 20 minute clock

20 Minutes to find a 1 rep max deadlift
Suggested build up
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
1 Rep @ 80%+

Resting 60-90 seconds b/t these sets –
1 Rep @ 86%
1 Rep @ 92%
1 Rep @ 97%
1 Rep @ 102-105%
Rest 3:00 b/t single at or above 90%

Workout
3 Sets
2:00 AMRAP
15 GHD Sit-Ups
10 Deadlifts
-Max Strict Pull-Ups
-Rest 2:00 b/t sets –
Barbell: 225/155lb, 102/70kg

Level 2:
3 Sets
2:00 AMRAP
15 GHD Sit-Ups
10 Deadlifts
-Max Strict Banded Pull-Ups
-Rest 2:00 b/t sets –
Barbell: 185/125lb 84/57kg

Level 1:
3 Sets
2:00 AMRAP
20 Abmat Sit-Ups
15 Kettlebell Deadlifts
-Max Ring Rows
-Rest 2:00 b/t sets –

Kettlebell: 53/35lb, 24/16kg
Masters 55+:
3 Sets
2:00 AMRAP
15 V-Ups
10 Deadlifts
-Max Strict Pull-Ups
-Rest 2:00 b/t sets –
Barbell: 155/105lb, 70/48kg

Goal: Complete 10/8+ reps / set

Primary Objective: Complete the buy-in with at least 30 seconds remaining on the clock to knock out our strict pull-ups.
Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density
RPE: 8/10

Workout Strategy and Movement Breakdown:
This piece is all about efficient turnover on GHDs and deadlifts to leave you time (and capacity) for the real test: max strict pull-ups under midline and grip fatigue. It rewards athletes who can manage tempo early and maintain body control under compounding core tension.
Pacing Set Strategy
15 GHD Sit-Ups (~0:30–0:45)
Smooth, consistent tempo — don’t sprint them.
Aggressive GHD speed early will blow up your hip flexors and lower back, compromising the deadlift and strict pull-ups.
10 Deadlifts (~0:20–0:30)
Aim to go unbroken, but fast singles are okay for later rounds.
Maintain a tight core. Think “push the floor away” rather than yank.
Max Strict Pull-Ups (Remaining ~0:30–1:10)
Go to a strong number, not full failure in early sets.
Break into 3–5 rep sets early to extend total volume.
The final round is where you can push closer to failure.
Movement Breakdown
GHD Sit-Ups
Start Position: Hips placed just off the pad, knees slightly bent
Execution:
Extend fully at bottom (shoulders past pad)
Sit up until torso is vertical or hands reach foot pad

Completion Standard: Full range of motion, touch target or consistent endpoint
Scaling: AbMat Sit-Ups (30 reps), or Straight-Leg V-Ups (20 reps)
Deadlifts (225/155lb)
Start Position: Bar over midfoot, back flat, shoulders over bar
Execution:
Drive with legs, hinge through hips
Lock out hips and knees at top

Completion Standard: Full lockout at top, bar must touch floor each rep
Scaling: Reduce to 185/125lb or 135/95lb as needed
Strict Pull-Ups
Start Position: Full hang with arms extended
Execution:

No kip or momentum
Chin must clearly clear the bar each rep

Completion Standard: Full extension → chin above bar
Scaling Options:

Banded Strict Pull-Ups
Ring Rows (elevate feet for added difficulty)
Seated Pulls to Ring (if vertical pull is not yet accessible)