Deadlift 1×1

* Use the heaviest weight you can for the set.

Heavy Single in 10-12 minutes.

Rest a little longer than normal between sets when you reach heavier weights.

All athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that fine line of “Bad Movement.”

Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace, and weight jumps when you reach heavier weights.

Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets). Deadlift is always a scary lift to go heavy on, so please make sure athletes are cautious of form.

Record your heaviest lift as 1 of your scores for load

For time:

Row, 3600 m

Complete in teams of 2.

M/M-4000m Row
F/F-3400m Row
M/F-3600m Row

TARGET SCORE
Target time: 14-16 minutes
Time cap: 20 minutes

STIMULUS and GOALS
Stimulus is moderate to high intensity. This will vary based on the strategy employed by each team. Regardless, we want to see athletes move with a purpose and make adjustments on the fly to improve their end times.

This is not a walk in the park… Light a fire under your athlete’s butts and get them moving with a purpose!