5 Deadlifts, pick load

* Every 2 mins for 10 mins.

75% of heavy single from week 1.

Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.
Make sure athletes focus on a deep stomach breath before every lift.
Deadlift is always a scary lift to go heavy on, so please ensure athletes are cautious of form.

For time:

0:00-2:00:

45 Crossover Single Unders

15/12 Row Calories

— then —

2:00-4:00:

15/12 Row Calories

45 Crossover Single Unders

— then —

4:00-6:00:

15/12 Row Calories

15 Box Jump Overs, 24/20 in

— then —

6:00-8:00:

15 Box Jump Overs, 24/20 in

15/12 Row Calories

— then —

8:00-10:00:

45 Crossover Single Unders

15/12 Row Calories

— then —

10:00-12:00:

15/12 Row Calories

45 Crossover Single Unders

— then —

12:00-14:00:

15/12 Row Calories

15 Box Jump Overs, 24/20 in

— then —

14:00-16:00:

15 Box Jump Overs, 24/20 in

15/12 Row Calories

Log your total working time of all 8 sections combined and include your individual section splits in your notes.

TARGET SCORE
Target time each set: 1:20 – 1:40
Time cap each set: 1:50
Total workout time: 16 minutes

STIMULUS and GOALS
Stimulus is moderate-high pacing to show consistency on times in these fast 2-minute windows. Athletes will start off with two sets of crossovers and rowing and then switch to box jumpovers and rowing. Regardless of our station, we want to see athletes attack so they can have a consistent rest.

If athletes are not getting at least 20 seconds of rest, then ensure adjustments are made swiftly so stimulus is sustained.