Monday March 28th

2 Minutes of Glute Activation Steps*
Every :30 perform 4 Air Squats
EMOM 6:00 (:30 of work)
Row Calories Inchworms + Push Ups

Find a 1RM Deadlift
This is your High CNS (central nervous system) test for the upcoming phase. The goal with the upcoming deadlift phase will be to pull today’s 1RM for a new 3RM in 6 weeks.

Stimulus: Heavy
Rest: As needed
Coach Focus: We are looking to establish a 1RM Deadlift which will be the high CNS lift for the next phase. We recommend that coaches give athletes a blue print for building to a 1RM. An example of this would be:
2×10 at 20-30%
2×5 at 50%
2×3 at 60-70%
1×1 at 80%
1×1 at 85% and then continue to build with singles
Additional Notes/Resources: Perfecting the Deadlift Set Up Position

4 Rounds
1 Legless Rope Climb
3 UB Hang Squat Cleans AHAP*
90 Double Unders
Rest 2:00

Feel: Gas

Pacing: Sustain

Target Score: Sub-3 minute each round

Firebreather Score: Sub-2 minutes each round


  • LLRC: Perform the legless climb as high as possible, climb with legs, or modify to strict pull ups. 1 LLRC = 4 strict pull ups
  • Hang Squat Clean: Athletes can go as heavy as they’d like as long as they are able to perform 3 consecutive reps with their barbell.
  • Double Unders: Should not exceed :90 in any round

Coach Focus: Everything about today’s workout is meant to be gassy and managing a high heart rate will be extremely difficult for your athletes, but this is by design. Athletes pace in each round will be dictated by their confidence with each movement but they should not exceed 3:00 in any of the 4 rounds.