“Your actions speak so loudly that I can’t hear what you’re saying.”

Every 1 min for 7 mins: Deadlift

1 Deadlift, 80% 1RM

Today’s strength portion has a time component. Athletes will have 7min., performing a set every 1min.
Percentages should ideally range from 74% – 80%

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

For time:

30 Deadlifts, 185/135 lbs

30 Box Jumps, 24/20 in

20 Deadlifts, 185/135 lbs

20 Box Jumps, 24/20 in

10 Deadlifts, 185/135 lbs

10 Box Jumps, 24/20 in

10 American Kettlebell Swings, 53/35 lbs

10 Row / Bike Calories

20 American Kettlebell Swings, 53/35 lbs

20 Row / Bike Calories

30 American Kettlebell Swings, 53/35 lbs

30 Row / Bike Calories

** Note that the women’s calories on the rower are: 7-14-21 **

We have two back-to-back couplets for today’s workout
This piece is fairly posterior chain dominant, which creates some interference between all 4 movements
This means we’ll have to find a good break-up plan to keep chipping away while pushing off excess fatigue
You’ll complete all the work of deadlifts and jumps before immediately transitioning to the swings and row calories (no rest between)

Note that the women’s calories on the rower are: 7-14-21
Your score is the total time it takes to complete all the listed work
We expect this two-part workout to take between 12-20 minutes to complete

Looking to choose a light-moderate barbell weight that you could complete for 30+ unbroken reps when fresh
The weight shouldn’t be as much of a factor as the higher volume of reps are
With higher reps, if you’re on the fence between two weights, opt for the lighter one

These are standard box jumps, so we’ll finish at full extension on top of the box
Jump up to the box for “RX”
We recommend stepping or jumping down instead of the riskier “rebounding” option

These are full swings that finish all the way overhead
Choose a weight that allows you to complete the bigger sets (20-30) within 2-3 sets

Stagger athletes by 2 minutes if you’re short on rowers
Athletes could also start on the deadlifts/jumps and the other half on the row/swings
See “modifications” for rowing alternatives

Equal Reps Double Dumbbell or Kettlebell Deadlifts
Equal Reps Single Dumbbell Deadlifts

Equal Reps Jumping Lunges
Equal Reps Single Dumbbell Reverse Lunges

Equal Reps Single Arm Russian Dumbbell Swings

ROW (30-20-10)
Equal Calories Any Machine (To Maintain Rep Scheme)

We’d typically try to move faster as the reps drop, but we immediately transition from the 30-20-10 to the 10-20-30
For this reason, let’s look to spread our efforts across the two 120-rep couplets
Each movement has a posterior chain element to it, so there will be some interference
That being said, let’s look to find a good break-up plan from the beginning
One plan that might work well is to break the weighted movements while finding a steady state on the box jumps and row calories
Somewhere between 2-4 sets will be ideal for the deadlifts and the kettlebell swings:
Set of 30: 15-15, 10-10-10, 15-10-5, 8-8-7-7
Set of 20: 10-10, 8-7-5, 5-5-5-5
Set of 10: 5-5, 4-3-3