Sumo Deadlift
3 Sets:
3 Sumo Deadlifts at 70-75%
* Rest 2-3 Minutes Between Sets
"Up For Grabs"
AMRAP 9:
3-6-9...
Deadlifts (225/155)
Burpee Box Jumps (24"/20")
* Add 3 Reps Every Round
AEROBIC POWER [VO2 MAX]
KG | (102/70)
AGE GROUP
13-15 & 55+ | (155/105)
KG | (70/32)
Same As Class
In part 1, This is the fifth and final week of our 5-week Super Power strength cycle. This is a deload week to allow for full recovery, leaving athletes feeling fresh, strong, and primed for future strength gains.
In part 2, We're adding 3 reps every round as we progress through this 9-minute workout. The combination of deadlifts and burpee box jumps really hammers the posterior chain, so use the burpee box jumps to be your pace modulator and to mitigate fatigue.
Score: Rounds + Reps
Intended Intensity: RPE 7-8
Target Loading: Light-Moderate (45-55% of 1RM Deadlift)
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 5-6 Rounds
Deadlifts: Choose a barbell weight that allows you to complete at least sets of 3-6 within the workout.
Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.
"Feet Wide, Toes Out"
Common Fault: Feet too narrow or too straight.
Cue athletes to take a wide stance with toes angled out slightly, aligning their knees over their toes.
This opens the hips and sets the foundation for better leg engagement.
The aim of this workout is to keep yourself moving. We also want quick, crisp reps on the deadlift. If your reps slow down, move to quick small sets.
Move steadily on the burpee box jumps. If you are fatiguing, take an extra breath at the top of the box jump before jumping down and going right into your next burpee.
DEADLIFT
Reduce Loading/Reps
Sub Dumbbells or Kettlebells (70/50)s
Good Mornings
Barbell Sumo Deadlift
Kettlebell Sumo Deadlift
BURPEE BOX JUMPS
Reduce Box Height
Burpee Box Step-Ups
Burpees Only
Box Jumps Only
TEAM VERSION
AMRAP 12:
3-6-9...
Deadlifts (Each)
Synchro Burpee Box Jumps (24"/20")
* Add 3 Reps Each Round
Barbell: (225/155)
13-15 & 55+: (155/105)
* Each partner completes listed reps of deadlifts, breaking up however
* Synchronize on top of box for burpee box jumps
* Note that this is 3 minutes longer than individual version
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Burpee Box Jump Warm-Up
Sumo Deadlift | Tell, Show, Do, Check
(21-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(42-51 minutes)
Look For
Post Workout Clean Up & Chat (51-60)
Row Conditioning
6 Sets For Quality:
60 Seconds Fast [RPE 7]
60 Seconds Easy [RPE 3]
30 Seconds Fast [RPE 7]
30 Seconds Easy [RPE 3]
Rest 2 Minutes Between Sets
MINDSET
Henry Miller
"The moment one gives close attention to anything, even a blade of grass, it becomes a mysterious, awesome, indescribably magnificent world in itself."
Paying close attention to the small details of life reveals their profound beauty and complexity.
