Saturday, December 2, 2023


Download the full programming PDF below




On the 3:00 x 3 Sets: 

5 Deadlifts  

* Start First Working Set at 78% & Build To Heavy 

"Scotty" [HERO]

AMRAP 11: 

5 Deadlifts (315/225) 

18 Wallballs (20/14) 

17 Burpees Over Bar


  • Workout brief:
  • Resource Links: Strength Cycle Details Coaching Strength Cycles in Class
  • We’re getting started with our first week of deadlifts in our new lifting cycle. These deadlifts are intended to be touch and go reps. We’re looking to start our first set just under 80% and build each set. In part 2 we’ve got a tough hero workout that should challenge our strength and our capacity. The deadlifts should be a heavy load for 5 touch and go reps. The wall balls and burpees should be a volume that we can manage in two sets. On the burpees we want to get comfortable with being uncomfortable and move steady. With just 11 minutes to work we want to be aggressive with our effort and take intentional, smart breaks that allow us to keep our work rate high. 
  • Deadlifts. Heavy. Unbroken. 
  • Wallballs. 2 sets 
  • Burpees. :90 or less. 

Teaching Focus  | Deadlift 

The deadlift gets the teaching focus today. Establish points of performance that you can reiterate throughout all 4 weeks of the deadlift cycle. Choose what points of performance to emphasize and give athletes actionable cues for them:

  • Shoulders are higher than hips, and hips should be higher than the knees in the setup. 
  • Back should be braced and in a neutral position. 
  • Shoulders and hips rise at the same time when initiating the lift.
  • Bar stays in contact with the body throughout the lift.
  • Drive through the heels on the initial pull

Through Line | Heels 
  • In the deadlift, drive the ground away through the heels on the initial pull.
  • In the wall ball, keep your weight in the heels throughout the squat and drive.
  • In the burpee, when you come up from the ground come to a landing position with your heels fully on the ground then hop your feet together to make the movement more efficient. 

  • Deadlift 
  1. Reduce load 
  2. Elevate bar 
  3. Sub DB/KB 
  • Wall ball 
  1. Reduce load 
  2. Reduce volume 
  3. Medball thruster 
  4. Medball squat 
  • Burpee 
  1. Reduce volume 
  2. Standard burpee 
  3. Elevated surface burpee 
  4. No push up burpee 


In part 1, you’ll save quite a bit of time by pairing athletes up. Traditionally, our athletes lift the most weights and require the most plates when performing deadlifts. Partnering athletes up will help keep this more efficient. Call lifters on the minute in order to keep eyes on each athlete. Keep your floor clear around the barbells. 

In part 2, If athletes need to share barbells you can allow them to stagger start times or begin the workout at different stations. 


Whiteboard Brief (3 Minutes (0-3)
  • Refer to coaches stimulus notes

General Warm Up (6 Minutes) (3-9)

General flow 

  • Get out barbells & medball
  • 2 Rounds Burpee,
  1. RD 1 | No push up burpee 
  2. RD 2 | Burpee
  • :15 Scorpions
  • :15 Bootstraps 
  • :15 Stagger stance RDL right 
  • :15 Stagger stance RDL left 
  • :15 Good mornings 
  • :15 Back rack elbow rotations 
  • :15 Back squats 

Specific Warm Up (12 Minutes) (9-21)

Wall ball 

  • 5 medball deadlifts 
  • 5 medball squats 
  • 5 medball push press 
  • 5 medball push press + toss 
  • 5 wall balls 

Deadlift | tell, show, do, check 

  • Establish stance and grip 
  • 5 segmented deadlift 
  1. On the way up - Stop above the knee, stop at mid thigh, stop at lock out. 
  2. On the way down - hips back first to mid thigh, stop above the knee, stop at midshin. 
  3. Focus on bar path and body position.
  • 5 deadlifts
  1. Focus on the shoulders over the bar in the set up 
  2. Focus on a straight bar path 
  • 5 deadlifts at building weight 
  1. Focus on touch and go quality and position

Strength (21-41)
  • 6:00 to build to workout weight
  • Every 3:00 x 3 sets 
  • Transition to part 2 

Primer (6 Minutes) (41-47) 
  • Practice Round 
  1. 3 deadlifts
  2. 9  Wall balls 
  3. 6 Burpees over bar 
  • Break
  • Workout adjustments if needed

Workout (47-58)

Look For 

  • Deadlift: Through line of weight in the heels. Initiating descent by flexing the hips. Keeping the bar close. 
  • Wall ball: through line of weight in heels. Timing of the throw. 
  • Burpee: through line of landing with the full foot on the ground. Pacing.

Post Workout Clean Up & Chat (58-60)


Home Workout  [DBs & jump rope]

AMRAP 11: 

15 DB  Deadlifts

18 DB Thrusters

17 Burpees 


“You’ll miss the best things if you keep your eyes shut” - Dr. Suess

This quote is worth reading twice.

We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.


Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.


There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.


Always a student.

After Party 

3 Rounds

25 Band assisted pull ups 

25 Push ups

*assist to be unbroken