Deadstop Deadlift 5×3 at 70% 1RM
Remember, for the dead-stop we are resetting at the bottom after each lift. Control the bar back down, stop and regain tension before going into the next lift.
Strict Deficit Handstand Push Ups 5x Max Rep
Strict Deficit Handstand Push-ups
5 Sets:
45-55% reps of Max Unbroken Reps (SHSPU)
The prescribed deficit is 4” for men and 2” for women
-Record your total reps-
Scaling Options
Strict Handstand Push-up
Strict Handstand Push-ups (+Abmats)
Kipping Handstand Push-ups (+Abmats)
Handstand Push-ups (box)
Pike Push-ups
Push-ups
Dumbbell Shoulder Press
For time:
60/48 Assault Bike Calories
— then —
2 rounds of:
30 Synchronized Push-ups
Farmers Carry, 70/53 lbs, 100 ft
25 Synchronized Air Squats
Farmers Carry, 70/53 lbs, 100 ft
10 Synchronized Burpee-to-Plates
Farmers Carry, 70/53 lbs, 100 ft
— then —
60/48 Assault Bike Calories
Target time: 14-16 minutes
Time cap: 20 minutes
STIMULUS and GOALS
The stimulus is moderate pacing. Partners will work off a cash-in/cash-out assault bike, splitting calories as needed. In between bike pieces, teams will complete two rounds of synchro rep push-ups, air squats, and burpees to plate. Teams will have one sandbag between both partners for the carry portions.
Come up with a plan and then a backup plan, attack, adjust, and survive.
WORKOUT STRATEGY & FLOW
Assault Bike: Calories are split between partners in any fashion. Volume on the bike is low enough that a fast, quick effort back and forth will quickly get teams through the cash-in/cash-out. Ramping the bike up for 3-4 seconds and then coasting down to a push pace will keep athletes moving without burning out. The last bike should be an all-out sprint! Let’s attack here.
Synchro Push Ups: Athletes should approach push-ups in fast, quick sets. The core should stay engaged throughout this movement, and athletes should breathe out when pushing off the floor. When on the floor, hands should be in-line with the sternum. Arms should make an “A” shape with the body. The “T” position is a weaker position that is commonly used and often results in shoulder impingement. Caution athletes to stay away from this and to focus on staying in the “A” position. Resting on the knees and taking tension off of the arms and upper body will help prevent fatigue from setting in due to unnecessary time under tension on the upper body. This movement can be modified to push-ups on the side of a box, a racked bar, or a floor plate press (55/45). For synchro reps, athletes should be locked out at the top of the rep simultaneously.
Synchro Air Squats: Athletes will assume a squat width stance, squat below parallel, and then return to full extension of the hips and knees. If athletes have difficulty reaching depth, allow them to squat to a box or a wallball on a hi-temp plate. Caution athletes not to perform the common faults of missing below parallel or not reaching full extension due to going too fast. For athletes who have difficulty reaching full extension, cue them to “get your chest tall” at the top of each rep. For synchro reps, athletes should be locked out at the top of the rep simultaneously.
Synchro Burpees to Plate: All athletes will use a 10lb hi-temp plate for their target. Athletes will perform a burpee in front of the plate and then jump or step on top of their plate, showing full extension. The reps should be synchronized. Both athletes should make contact with the floor simultaneously in the burpee AND stand up tall on their respective plates.
Sandbag Front Carry: The bag will be carried in the front hold position. Athletes should focus on locking in a strong grip while setting their shoulders down and back. Taking short and fast steps will allow athletes to keep their core engaged during the carry. Remind athletes to use the restroom before this workout because the bag will commonly press against the bladder, which will cause a great deal of discomfort. One partner will carry the bag first for 100ft while the other rests. Once the partner returns then, the next partner may begin. The goal for athletes is to keep the carry unbroken.
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