Body Heat, Mobility, Activation (5-7 min)
2:00 Cardio Choice
10 Down Dog to Up Dogs with 1sec Pause at Each Position
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bug
:30 Bird Dogs
General Prep (4-6 min)
2 Sets:
15 Banded Good Mornings
5 Piked Push-Ups
1 Wall Walk + :15 Nose to Wall Handstand Hold
5 Barbell Sumo Deadlifts
5 Barbell Upright Rows
5 Sumo Deadlift High Pulls
Specific Prep (6-8 minutes)
With an Empty Bar, focusing on positions
8 Barbell Deadlifts (Traditional Stance and Grip)
8 Bar Strict Press
- Add Loads –
5 Barbell Deadlifts (Focus on Set-Up from the floor)
5 Barbell Strict Press with light loads - Build to working percentages over 3-5 min –
Strength
10:00 EMOM
Minute 1: 5 Deadlifts
Minute 2: 5 Strict Press
Deadlift @ 65-70% Across
Strict Press: 65-70% Across
Workout
8:00 AMRAP
4 Wall Facing Handstand Push-Ups
8 Sumo Deadlift High Pull
Barbell: 95/65lb, 43/30kg
Level 2:
8:00 AMRAP
4 Wall Facing Handstand Push-Ups to 2in Riser
8 Sumo Deadlift High Pull
Barbell: 75/55lb, 34/25kg
Hands placed 15in from wall
Level 1:
8:00 AMRAP
4 Dual Dumbbell Tall Kneeling Strict Press
8 Kettlebell Sumo Deadlift High Pull
Barbell: 44/26lb 20/12kg
Masters 55+:
8:00 AMRAP
4 Wall Facing Handstand Push-Ups to 2in Riser
8 Sumo Deadlift High Pull
Barbell: 75/55lb, 34/25kg
Hands placed 15in from wall
Goal: 6+ rounds
Primary Objective: Keep all rounds to under 1:30, even with the cumulative fatigue towards the later half of this workout
Secondary Objective: Unbroken Movements
Stimulus: Push/Pull Muscular Endurance and Stamina
RPE: 7/10
Key focus areas:
- Tight core position on the Wall Facing Handstand Push-Up
- Body position and timing in the Sumo Deadlift High Pull
- Keeping a good pace between movements to maintain steady throughout the workout.
Strategy and Movement Breakdown:
This 8:00 AMRAP workout challenges your upper body strength, core stability, and cardiovascular endurance. To maximize your performance, prioritize good form and efficient transitions while maintaining a consistent pace throughout the workout. Aim for a balance between speed and technique, ensuring that you can sustain intensity for the full duration. Stay focused, and push through to achieve your best result.
- 4 Wall Facing Handstand Push-Ups
- Wall Walk up to a Wall facing position with your hands at 10in from the wall for an Rx position for this movement, keeping a tight core and great body alignment.
- Engage your core and maintain a straight line from your shoulders to your feet. Press hard and finish with a fully locked out position having your head come through your shoulders to create a strong line of action.
- Scaling: If needed, substitute with box pike push-ups or dual dumbbell tall kneeling strict press.
- 8 Sumo Deadlift High Pulls
- Start with a wide stance, feet slightly turned out, and grip the barbell with both hands.
- Engage your core, hinge at the hips, and pull the barbell to between your sternum and chin, keeping your elbows high and above wrists.
- Focus on using your legs and hips to drive the barbell up and your arms to just carry the momentum and finish the lift.
- Scaling: If necessary, reduce the weight of the barbell or perform kettlebell high pulls for a similar movement pattern.