Monday June 3

3 Sets
:30 sec Row
:15 sec Transition
:30 sec Jump Rope
:15 sec Transition

1:00 Alternating Active Pigeon Stretch
30/30 second Kettlebell Hip Shift
1:00 Alternating 90-90 Hip Switch

2 Sets
10 Romanian Deadlifts
10 Russian Kettlebell Swings
:30/:30 sec Side Plank
:30 sec Dead-Bugs

We will give you time to get up to your deadlift weight

Deadlift Progression
Every 3:00 minutes, 4 SetsĀ 
3 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
2 Reps @ 90%

*Immediately following each set of deadlifts, perform 3 max effort vertical jumps, resetting each rep.


For Max Calories
4 Sets
2:00 AMRAP
12-9-7-5 Deadlifts 275/185lb, 125/85kg
50 Double Unders
-Max Calorie Row in the Remaining Time
Rest 1:00 between sets

Stimulus: Posterior Chain / Muscular Endurance

RPE: 8/10

Primary Objective: Achieve more than 1:00 of time on the rower to accumulate max calories

Secondary Objective: Complete 20/16+ Cals per interval

Athlete Strategy and Workout Notes:

The deadlifts here today are meant to be moderately heavy here today and at a load that allows for unbroken reps without a challenge, but just enough to get the posterior chain lit up prior to grabbing the jump rope.

The combination of the Deadlift and the Double Unders should take at most 1:00 minute, but for the majority of the intervals take around 40-45 seconds which will leave you 1:00+ on the rower with the goal of completing 20/16+ cals in the remaining time. We have a brief 1:00 rest to allow the heart rate and muscles to come back a bit before getting onto the next set.

Remember that the reps go down on each interval, so you will have a good amount more time on the Rower in the final 2 rounds than the first 2.

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