“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” -Marcus Aurelius

Deadlift 5×3 at 65% 1RM

Rest 2 mins between sets.

Today’s strength portion has a time component. Athletes will have 10min., performing a set every 2min.
Percentages should ideally range from 60-70%

For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
Look to gradually build up in weight with every set
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time


3 rounds for time of:

Row, 500 m

12 Deadlifts, 1x bodyweight

21 Box Jumps, 20 in

“Christine” is another classic benchmark workout
Times range from 8-16 minutes
This simple triplet is a nice balance of cardio, weightlifting, and gymnastics
The workout is unique, as it uses athlete’s bodyweight to determine the deadlift weight

While bodyweight is prescribed, let’s choose a moderate weight that allows for 12 unbroken deadlfits on each round
Maybe consider 3/4 or 1/2 of bodyweight if needed

The box height is set to 20 inches for both men and women
Jump up to the box for “RX”
We encourage all athletes to avoid rebounding box jumps by either stepping down or jumping down off the box

We would like to run two full heats today
The deadlifts and box jumps can take less time than the 500 meter row does
This would lead to athletes waiting for a rower if we staggered by 2 minutes

400 Meter Run
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
300 Meter Air Runner
30 Shuttle Runs [10 Meters]

20 Double Dumbbell Deadlifts
12 Single Dumbbell Deadlifts (Each Side)

21 Step Ups
40 Jumping Lunges (20 Each Side)
40 Reverse Lunges (20 EAch Side)

The first goal of the workout is to push for unbroken sets on the deadlifts for all three rounds
Adjust your pace on the rower to accomplish this
If the barbell is relatively light for you, this workout comes down to your speed on the rower and cycle time on box jumps
Ths overall workout ends up being a little slower than what a 2k row would take
That being said, look to hold something that is a few seconds slower than your 2k pace
For Example:
If you’re best 2k row is 8:00, your average pace per 500 would be 2:00
In today’s workout, see if you can hold somewhere in the range of 2:03-2:05 across the board
If you have no idea what your 2k pace is, just look to row at a moderately fast pace throughout