On the 3:00 x 3 Sets: 

1 Deadlift  

* Start First Working Set at 85% & Build To Heavy 

"Blue Plate Special" 

For Time: 

42-30-18 Calorie Row*  

21-15-9 Deadlifts (225/155)

* Women's Calories: 34-24-14

Time Cap: 10 Minutes

KG | (102/70)


For Time: 

42-30-18 Calorie Row*  

21-15-9 Deadlifts (225/155)

* Women's Calories: 34-24-14

Time Cap: 10 Minutes 


  • Workout brief: https://youtu.be/VWuK3UqUh5k
  • Resource Links: CompTrain Gym Resource Drive
  • In part 1 today we have our final week of deadlift in our strength cycle. This is a big day and a fun day for a lot of athletes. As long as athletes look safe, encourage near maximal loads or attempted PRs today. In part two we have a lower body push sprint style workout. We’re targeting a moderate weight with no more than one break on the deadlift per round. The 45 total deadlifts should take no longer than 3 minutes (15 reps per minute)
  • Row | 2:30, :2:00, :90 
  • Deadlift | Moderate. 2 Sets or less per round

The One | Teaching Focus 

Leg Press 

  • On both the rower and the deadlift we want athletes to focus on pressing the ground/footpads away from the body by using the legs. 



  • Reduce volume 
  • Sub machine 


  • Reduce load 
  • Reduce volume 
  • Deadlifts from blocks 
  • Sub DBs/KBs

  • In part 1 we have an opportunity to create a ton of energy in the class. A 1RM deadlift day is a great time to build community and lean into celebrating each athlete for their effort. Manage your clock in order to get eyes on each athlete and make sure every athlete is encouraged, by name, at some point throughout part 1. 
  • In part 2, we want to plan accordingly so that no one is waiting on equipment at any point in this workout. It’s very likely that the rower will take longer than the deadlifts which makes a staggered start difficult. You can manage your timeline specifically so that you could run this workout in two heats if you need to manage a large class. Opt for that before modifying the rower to a different machine. If you need to sub the rower, choose a bike option first. 


Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)

General flow 

  • Get out barbells 
  • :40 row 
  • :20 Scorpions
  • :20 Bootstraps w/ reach
  • :40 row 
  • :20 Alternating spiderman
  • :20 Good morning 
  • :40 row 
  • :20 Hollow rocks 
  • :20 Kang squat 

Specific Warm Up (10 Minutes) (9-19)

Deadlift | tell, show, do, check

  • Establish stance and grip 
  • Establish set up 
  1. Bar over middle of foot
  2. Bar in contact with shins 
  3. Shoulders over bar 
  4. Eyes forward
  • 5 Cued reps hips to above knee
  1. Hips back first in the descent
  2. Bar close
  • 5 Cued reps above knee to mid shin 
  1. Knees out of the way 
  • 5 Cued reps mid shin to standing 
  1. Driving with the legs
  2. Shoulders and hips rise together until bar passes knee

Strength (20 Minutes) (19-39)
  • 10:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (39-45)
  • Practice Round 
  1. 6 Calorie row 
  2. 8 Deadlifts
  3. 4 Calorie row 
  4. 6 Deadlifts
  5. Should be touch and go and very fast
  • Break
  • Workout adjustments if needed

Workout (10 Minutes) (45-55)

Look For 

  • Deadlift: Initiating descent by flexing the hips. Keeping the bar close. Driving the earth away through the legs. 
  • Row: Pulling early with the arms. Drive through the legs then finish the pull with the arms. 

Post Workout Clean Up & Chat (55-60)


Home Workout  [DBs & jump rope]

For Time: 

10-8-6 DB Devils press

30-20-20 DB deadlift

Time Cap: 15 Minutes


“I want to see it, before I believe it.”


We are visually oriented people.

We seem to trust our eyes more than our other senses.


It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.


Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.


Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

After Party 

2 Sets 

15 Barbell kang squats 

6 Barbell back rack split squats (each leg)