Mar 20

Charley Horse

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In a 10:00 Window

Max Deadlifts @ 80%

Max set to technical failure.

"Charley Horse"

5 Rounds of:

200m Run

10 Deadlifts, 245/165

15 Push ups

Time Cap: 15:00

KG | (111/74)


5 Rounds of

200m Run

10 Deadlifts, 275/185

10 Strict HSPU

Time Cap: 15:00

For the Coach

Resource Drive

Workout Overview


In part 1, our max sets are to be done to "Technical Failure" - This means the set is stopped once technical proficiency is lost, not once the lifter can no longer lift the weight. Reps should be completed unbroken. Bar may rest at the hips but not on the floor. In part 2, this workout requires pacing and smart breaks in the opening rounds to fight off the fatigue and maintain our intensity through the end. Do you know your strengths and weaknesses well enough to decide where to push and where to pull back a bit in this piece?


Time to complete work.


Run | 1:00 or less.
Deadlifts | Moderate.  2 sets or less.
Push-ups | 1-3 sets.

The One | Teaching Focus

Push the earth away
In the deadlift, push, don't Pull. Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back.The arms and back provide support, but the primary force comes from the legs.Cue athletes to drive their heels into the ground. Cue “legs first, back second”


200m Run
Reduce Distance
1:00 Time Cap
250m Row
160m Ski
400m Bike
150m Air Run

Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

Push ups
Reduce Reps
Hand Release Push-Ups
Box Push-Ups
Dumbbell Bench Press


Athletes should have plenty of time to share bars and change weights as needed for part 1.

Set up your room so that athletes are able to transition safely and quickly from the run directly to the deadlifts and push ups.

Lesson Plan
(0-3 minutes)

(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

(3-9 minutes)

General Flow

  • Get out barbells

General Flow

  • Line drills or in place
  • :30 Knuckle draggers
  • :30 Quad walk
  • :30 Forward lunge and reach
  • :30 Scorpions
  • :30 Bootstraps
  • :30 Jog
  • 200m run

CT Barbell Flow :15 - :20

  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts
  • Front squats

Specific Warm-Up
(9-21 minutes)

(9-19 minutes)

Deadlift | tell, show, do, check

  • Establish stance, grip, & 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
  • 3 cued lightweight reps
    Driving with legs
  1. Driving with the legs

(21-33 minutes)

(19-36 minutes)

  • 10:00 window
  • Builds based on coach or athlete discretion
  • Transition to part 2

(33-39 minutes)

(36-42 minutes)

Practice Round

  • 100m Run
  • 5 Deadlifts
  • 5 Push-ups


Workout adjustments if needed

(39-55 minutes)

(42-55 minutes)

Look For

  • Deadlift
  1. Shoulder Position.
  2. Check that the shoulders are directly over or slightly in front of the bar at the start of the lift.
  3. This helps maintain a more vertical bar path.
  • Run
  1. Arm Swing.
  2. Arms should swing naturally in coordination with the opposite leg.Elbows should be bent at approximately 90 degrees.
  3. Hands should lightly and relaxed, not clenched.
  • Push ups
  1. Elbow Position.
  2. Elbows should be at a 45-degree angle to the body.
  3. Avoid flaring elbows outward or tucking them too close to the body.

  • Post Workout Clean Up & Chat (55-60 Minutes)

Accessory Work

Additional Elements

Home Workout

5 Rounds of:
200m Run
10 Double DB Devils press
15 Push ups


“There is a reason between listening, and waiting for your turn to speak.” - Simon Sinek
Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

After Party

3 Sets
8 DB goblet curtsey squats
12 Stagger stance DB RDLs each leg

Have questions?

Reach out!

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