Mobility and Bodyheat
2:00 Cardio Choice
:30/:30 Active Scorpion Stretch
:30 Child’s Pose
:30/:30 Active Pigeon Stretch
General Prep
2 Sets: For Quality
10 Kettlebell Deadlift
10 Scapular Push-Ups
20 Alternating Plank Shoulder Taps
10/10 Single Leg Glute Bridge
:20/:20 Single Leg Glute Bridge Hold
Specific Prep
2 Sets:
3-5 Deadlifts @ light load
3-5 Bench Press @ light load
8 Russian Kettlebell Swings + 8 American Kettlebell Swings @ working weights
6-8 pushups
Then Build to working loads on Deadlift and Bench
“Say Hello to My Little Friend”
20:00 EMOM
Minute 1: 3 Deadlifts
Minute 2: 3 Bench Press
Minute 3: 15 American Kettlebell Swings + 15/10 Push-Ups
Minute 4: Rest
Kettlebell @ 53/35lb, 24/16kg
Deadlift and Bench Loading @ 80%+
Level 2:
20:00 EMOM
Minute 1: 3 Deadlifts
Minute 2: 3 Bench Press
Minute 3: 15 American Kettlebell Swings + 12/9 Push-Ups
Minute 4: Rest
Kettlebell @ 44/26lb, 20/12kg
Deadlift and Bench Loading @ 80%+
Level 1:
20:00 EMOM
Minute 1: 5 Deadlifts
Minute 2: 5 Bench Press
Minute 3: 15 Russian Kettlebell Swings + 10/8 Elevated Push-Ups
Minute 4: Rest
Kettlebell @ 36/26lb, 16/12kg
Deadlift and Bench Loading @ 7 RPE
Masters 55+:
20:00 EMOM
Minute 1: 3 Deadlifts
Minute 2: 3 Bench Press
Minute 3: 15 Russian Kettlebell Swings + 12/9 Push-Ups
Minute 4: Rest
Kettlebells @ 44/26lb, 20/12kg
Deadlift and Bench Loading @ 80%+
Stimulus and Objectives
Score: Sum Total Load
Goal: Building to 85-88%
Stimulus: Strength + Stamina Blend / Posterior Chain + Push Volume
RPE: 8/10
Primary Objective: Maintain good positions and bar speed at 80-90% of 1RM
Secondary Objective: Sustain quality movement across high-rep KB + push-up pairing
Workout Strategy:
“Say Hello to My Little Friend” is a hybrid EMOM, pairing strength lifts with a stamina-focused third minute, followed by built-in rest. The goal is to move well at 80%+ loads while managing fatigue leading into the higher-rep work.
Deadlift and Bench Press both sit at challenging load just sub maximum. We should not be going towards 3 rep maxes today, but just under that. Focus on perfect bracing, explosive intent, and controlled execution—this is not about grinding reps.
Minute 3 is the kicker: Kettlebell swings + push-ups back-to-back are a test of aerobic stamina and shoulder recovery. Swings should be unbroken, push-ups ideally in 1–2 sets. Don’t redline here, it will carry over into the lifting minutes if you push too hard.
Minute 4 rest is your opportunity to regulate heart rate, recover for the next barbell efforts and adjust loads. Focus on breathing and setup efficiency going into each barbell minute.
Movement Modifications:
- Deadlift / Bench Press: Reduce loading to ~65–75% and adjust volume to 3-5 reps to maintain more quality reps at lighter loads. Bench can be modified to floor press or dumbbell press if needed and Deadlifts could adjust to hex bar deadlifts, sumo deadlifts, or block deadlifts
- Kettlebell Swings: Scale load, or modify to Russian swings for overhead limitations.
- Push-Ups: Reduce reps to 10 or modify to incline push-ups to preserve tempo.