Sumo Deadlift
3 Sets:
5 Sumo Deadlifts at 77-82%
1 Big Drop Set:
15-30 Reps at 50%
* Rest 2-3 Minutes Between Sets
"Dine & Dash"
For Time:
30 Deadlifts
50 Push-ups
800 Meter Run
50 Push-ups
30 Deadlifts
Barbell: (185/135)
Time Cap: 15 Minutes
KG | (83/61)
Age Group
13-15, 55+: (135/95)
KG | (61/43)
40-54: (165/115)
KG | (74/52)
For Time:
30 Deadlifts
15 Wall Walks
800 Meter Run
15 Wall Walks
30 Deadlifts
Barbell: (205/145)
Time Cap: 15 Minutes
KG | (93/65)
In part 1, This is the fifth week of our 8-week Base Camp strength cycle. We’ve progressed the classic powerlifts (squat, bench, deadlift) over the past three weeks, and now we have a deload in Week 4.
In part 2, Today's workout will challenge your muscular system at a high heart rate. This full-body workout does not allow for much reprieve at any point. Even the reset of the run is an area we can push the pace on, since we are going back into push-ups.
Score: Time
Intended Intensity: RPE 7-8
Target Loading: Light-Moderate (45-55%)
Fitness Attributes Improved: VO2 Max & Muscular Endurance
Target Score: 8-12 Minutes
Choose a barbell weight that allows you to complete the deadlifts in no more than 1:30 and a push-up rep number or variation you can complete within 3:00. Choose a run distance you can complete in under 5:00.
"Hips Shooting Up First"
Fault: The hips rise faster than the chest, turning the movement into a stiff-leg deadlift.
Correction: "Focus on driving your chest up and keeping your hips in sync with your shoulders."
Deadlifts: The barbell is moderate but can fatigue your posterior chain and core quickly, especially ahead of 100 total push-ups. Break the first 30 deadlifts into 2-3 sets (15-10-5 or 10-10-10) with quick resets. We want to avoid early fatigue that lingers into the push-ups and run.
Push-ups: Break early and aim for consistent sets. 100 total push-ups under fatigue is where this workout can stall. Start with small sets (10 reps or less) and short rests to avoid muscular failure. Recognize when reps start to slow. This is your signal to rest.
Run: Use the 800m run as a chance to reset breathing and recover from the pressing volume. Don’t redline -- it’s not a sprint. Work at a sustainable, challenging effort (~RPE 6-8) so you can come back ready to work rather than needing extra rest.
Your second set of push-ups will likely look similar to your first big set due to lingering fatigue.
Push the final deadlifts, trying to do them in 1 set fewer than the first big set of deadlifts.
DEADLIFT
Reduce Loading/Reps
Sub Dumbbells (70/50)s
Sub Kettlebells (70/53)s
Good Mornings
Barbell Sumo Deadlift
Kettlebell Sumo Deadlift
PUSH-UPS
Reduce Reps
Box Push-Ups (Hands Elevated)
100 Plank Shoulder Taps
Dumbbell Bench Press
Dumbbell Floor Press
800M RUN
5:00 Time Cap
1,000/900m Row
800/720m Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg
4:00 Moderate Effort on Treadmill/Runner
64 Shuttle Runs (1 rep = 10m)
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
(9-21 minutes)
Push-Up Warm-Up
Sumo Deadlift Specific Warm Up
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Posterior Pump
3 Sets:
1:00 Wall Sit March
20 Feet-Elevated Dumbbell Glute Bridges
* Rest As Needed
Mindset
Denis Waitley
"There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them."
You can either adapt to life as it is or take responsibility for creating the life you want; the choice is yours.
