Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Couch Stretch
:15/:15 Quadruped Spinal CARS
:30 Glute Bridge Iso Hold
General Movement Prep
2 Sets: For Quality
8/8 Single-Leg Romanian Deadlift (light DB/KB or bodyweight)
6 Inchworm Push-Ups
8/8 Dual Dumbbell Deadlifts (light)
10 Hollow Rocks
Specific Deadlift Prep and Build
Empty Barbell: 5 RDL + 5 Deadlifts (Mid-Shin)

Build to 55–60% Deadlift load for workout in 2–3 sets (focus on bracing and tension)

2 Broad Jumps for distance after each build set to integrate hip extension

Conditioning Primer (1 Round @ 50–60% Effort)
8 Toes to Bar (or scaled option)
6 Renegade Rows (light DB)
6/5 Cal Echo Bike Sprint

10:00 EMOM
minute 1: 10 Deadlifts
minute 2: 3 Broad Jumps for Max Distance

Deadlifts: 55-60% of 1RM Deadlift

Score: Load on Deadlift; furthest total broad jump distance per round
Goal: Maintain consistent pulling mechanics and maximal explosive jump distance

Stimulus: Heavy posterior chain work paired with explosive lower-body power development. The deadlifts reinforce strength and position, while the broad jumps train hip extension and force production.
RPE: 6–7/10

Primary Objective: Execute all deadlift sets with pristine form at 55–60% 1RM.
Secondary Objective: Maximize broad jump distance without sacrificing landing mechanics.

Workout Strategy:
Deadlifts – maintain consistent setup, brace, and drive through heels; keep reps unbroken each minute. Broad jumps – powerful hip drive, land softly, and fully reset before each jump to ensure quality over quantity.

Movement Modifications:
Level 2: As prescribed
Level 1: KB or DB Deadlifts; Squat Jumps for Broad Jumps
Masters 55+: Adjust deadlift load to sustainable form; reduce jump count or distance focus
Hotel / Travel: Single-leg RDLs; 3 max standing broad jumps or tuck jumps

Can Adjust to Hex Bar, Sumo, or Block Deadlifts as modifications for the Day

“Canyon Climb”
Every 5:00 x 3 Sets
20 Toes to Bar
16 Renegade Rows
12/9 Echo Bike Sprint
Dumbbells: 50/35lb, 22.5/15kg
Goal: Complete each set in as close to 2:30 as possible to make this a 1:1 work to rest ratio workout

Level 2:
15 TTB;
16 Renegade Rows (35/25lb, 15/12kg)
10/7 Cal Bike

Level 1:
Hanging Knee Raises or V-Ups;
16 Renegade Rows (25/15lb, 12/7kg)
8/6 Cal Bike

Goal: Complete each set in ~2:30 for a 1:1 work-to-rest ratio

Stimulus: High-power intervals combining midline control, loaded pulling/pressing stamina, and maximal cyclical output.
RPE: 9/10

Primary Objective: Keep each interval under 3:00 with no significant drop-off.
Secondary Objective: Unbroken sets on toes-to-bar and renegade rows.

Workout Strategy:
TTB – keep kip tight and rhythm smooth; avoid early grip fatigue. Renegade rows – brace midline, control the pull, avoid torso rotation. Bike – launch into a sprint pace immediately and sustain until cals are done. Use the rest to walk, breathe deeply, and prepare for the next set.

Movement Modifications:
Toes to Bar: Alternating Toes to Bar, Toes to Target, Knees to Armpits / Chest, Kipping Knee Raises, Hanging Strict Knee Raises, V-Ups
Renegade Row: Reduce the reps or loads. Alternatively move to plank shoulder taps.
Echo Bike Sprint: First adjust the calories then move to another machine sprint that can be completed in around the 30 sec mark.