5 Deadlifts, 70% 1RM

* Every 2 mins for 10 mins.

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.
Record each set as 1 of your scores for load

Teams of 2 – complete as many rounds as possible in 18 mins of:

Row, 500/450 m

50 Double Unders

Rower is always occupied.

The stimulus for this one is moderately-high pacing. Athletes should stay with a pace that is repeatable across the 18 minutes. We are testing our skill on double unders while being under heavy duress. Once Partner 1 exits the rower, partner 2 may begin rowing. However long it takes to complete the double unders is rest until partner 2 finishes the row.

Workouts like this are great for volume training and harnessing athlete’s ability to stay calm and collectively perform high-skilled movements. The goal for athletes should be to have at least 60 secs of rest. Scale distance, reps, and movements so athletes are maintaining a consistent recovery

Reset the rower!