Thursday April 28th

2:00 Machine of Choice
2:00 of Banded Glute Activation
2 Rounds
10 Banded Good Mornings
20 A-Frame Toe Touches
10 Calorie Row (Hard)

Strength 1×20 deadlift
If you are comfortable doing this, and have been hitting your numbers every week we really encourage you to just go for it. It’s really not that often that we would train to go for a 20 rep deadlift. It might feel like your soul is leaving your body, but this is one of those lifts you will remember forever.

Coach Focus: athletes should be pulling sets of 3-5 reps with a target weight in the back of their head that they’re working towards for this set of 20. We’ve been progressing in reps each week with the goal of pulling the same loading as the previous week for more reps this week, but safety first should be the mentality for coaches and athletes alike. This is our last big set before re-testing – next week will be speed work and the following will be re-test.

That deadlift should have really taken it out of you, but if you need a wod, here it is

AMRAP 7 Minutes
7 Hang Power Cleans 115/75lbs
35 Double Unders

Feel: Cardio

Pacing: Sustain

Target Score: EMOM

Firebreather Score: 10+ Rounds


  • Hang Power Clean: 1 set every round, scale weight to ensure this is possible.
  • Double Unders: Should not exceed :30 of Double Unders or practice in any round. If performing single unders keep the ratio 1:1 to keep the cardio stimulus

Coach Focus: We are looking for a cardio stimulus so it is imperative that all athletes have a version that allows them to stay moving consistently, which for some will be reducing barbell weight, whereas other it’ll be capping Double Unders practice each round. One way to help an athlete improve their round timing is to teach them how perform the bounce hang clean, which will increase their cycle rate and help preserve their grip.