General Prep
3 Sets: For Quality
12 Alternating Box Steps
8/8 Single Leg Barbell Romanian Deadlift
10 Barbell Sumo Stance Good Morning
12 Alternating V-Ups
10 Banded Overhead Press
Specific Prep
3-4 Sets
2-4 Sumo Deadlifts
3-5 Strict Press
4-6 Alternating Dumbbell Step-Ups
4-6 GHd Sit-Ups or modification
Building towards working weights and movement patterns
**** you can sub out the sumo deadlift for regular deadlift
*** its 4 sets for quality. no need to rush
“He Must Work Out”
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Dual Dumbbell Step-Ups
16 GHD Sit-Ups
Sumo Deadlift: 315/205lb, 143/93kg
Strict Press: 95/65lb, 43/30kg
Dual Dumbbell Step-Ups: 50/35lb, 22.5/15kg, 20in
Suggested Loading: 70-75% of 1RM Deadlift for Sumo Deadlift
Level 2:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Dual Dumbbell Step-Ups
12 GHD Sit-Ups
Sumo Deadlift: 225/155lb, 102/70kg
Strict Press: 75/55lb, 34/25kg
Dual Dumbbell Step-Ups: 35/25lb, 15/12kg, 20in
Level 1:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Alternating Box Step-Ups
16 Abmat Sit-Ups
Sumo Deadlift: 70% of 1RM Deadlift
Strict Press: 45/35lb, 20/15kg
Box Height 24/20in
Masters 55+:
For Quality
Every 4:00 x 5 Sets
4 Sumo Deadlift
8 Strict Press
12 Dual Dumbbell Step-Ups
16 V-Ups
Sumo Deadlift: 185/125lb, 84/57kg
Strict Press: 75/55lb, 34/25kg
Dual Dumbbell Step-Ups: 30/20lb, 14/9kg, 20in
*This will be set-up as stations and ideally working through with groups of 3-5. This would mean that we would ideally share barbells and just roll through for quality to complete each set within the 4:00 as a quality set working on tension and form throughout. For the strict press we can take this from the floor or the rig, but the rig could be a good option today to allow for better class management and spacing.
Goal: Complete all 5 sets with controlled pacing and focus on movement integrity
Time Domain: ~3:00–3:30 per round
Stimulus: Strength-Endurance / Midline Integrity & Movement Control
RPE: 6.5–7.5/10
Primary Objective: Move with control and consistency across all stations—no racing.. The score today is completion and loading…. not time.
Secondary Objective: Maintain the time it takes to complete each set. Again, no rushing or racing here, but just moving with intent.
Workout Strategy:
“He Must Work Out” is built as a controlled, rotating strength and stamina piece—focusing on quality movement, positional discipline, and pacing through four diverse stations. Each 4-minute window allows athletes enough time to complete the set without rushing, emphasizing deliberate effort over speed.
The Sumo Deadlift should be performed with a powerful but controlled tempo, resetting each rep rather than bouncing. Use this as your heavy hinge pattern today.
Strict Press will challenge shoulder stamina, especially in combination with the dumbbell step-ups. Athletes should choose a load that allows for clean strict reps without compensating through the midline.
Step-Ups are performed with dumbbells held in each hand at your side. Keep the chest upright and drive through the full foot. Alternate legs and control the descent.
GHD Sit-Ups cap off the round with midline fatigue. Athletes should maintain full range while controlling speed to avoid hip fatigue carryover into the next round.
Movement Modifications:
Sumo Deadlift: Reduce loading, move to a hex bar deadlift or adjust to deadlifts off blocks if necessary. Alternatively a dual kb sumo deadlift would be a great modification today.
Strict Press: Reduce the loads or move to dual dumbbell strict press. Alternatively we could adjust to a landmine press if necessary.
Dumbbell Step-Ups: Lower box height to 16–18in, Use bodyweight or goblet style as needed.
GHD Sit-Ups: Reduce volume to 12 reps or sub with Weighted Abmat Sit-Ups, V-Ups, or traditional abmat sit-ups