5 Deadlifts, 75% 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.

3 rounds for time of:

Sled Push, 135/95 lbs, 100 ft

21 GHD Sit-ups

3 Rope Climbs

Sled Push / Front Rack Walking Lunges, 95/65 lbs
GHD Sit-ups / Stick Sit-ups
Rope Climbs / 15 Strict Pull-ups

Stimulus is moderate intensity across the entire workout. All 3 movements will become more and more difficult to accomplish consistently if athletes donโ€™t focus on breathing and staying steady. Select a sled weight that is challenging but also allows for near constant, sustained effort throughout.

A lot of leg drive and grit in this workout. Athletes should stay a little conservative off the start and begin to push the pace going into the final round. Use the “Or” options as an alternative for space saving or equipment availability.