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2:00 Cardio of Choice
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Mobilize and Stretch
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Hip Circle
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Dynamic Stretching:
Leg swings (front to back and side to side) – 10 each leg
Arm circles (small to large, forward and backward) – 10 each direction
PVC Good Morning, Back Squat, Behind the Neck Press (2 sets of 10 each)
Specific Warm-up for Deadlifts
2 Sets with an Empty Barbell:
10 Deadlifts focusing on proper form and activation of the posterior chain.
1 Set at 50% of 1RM:
5 Deadlifts to reinforce technique, control, and core bracing.
Strength Focus: Deadlift (No Deficit)
4 Sets of 3 Deadlifts at 85% of 1RM with 2:00 rest between sets.
Points of Performance:
Setup: Feet hip-width apart, barbell over the midfoot, hands just outside the knees.
Tension: Engage the lats, brace the core, and create tension in the posterior chain before lifting.
Lift: Keep a neutral spine, push through the heels, and drive the hips forward at the top.
Control: Lower the bar with control, keeping it close to the body and maintaining tension throughout the movement.
Coaching Tip: Emphasize strong bracing and proper setup to maintain form, especially as the weight increases.
4 rounds for time:
10 DB Shoulder to Overhead
20 Situps
50′ DB Walking Lunge (25′ Down and Back)
Workout Prep:
Dumbbell Shoulder-to-Overhead: Review the technique for push press or push jerk, ensuring athletes drive through the legs and finish with fully locked-out arms.
Sit-ups: Emphasize using the core and maintaining proper range of motion with shoulders passing the hips on the way up.
Walking Lunge: Focus on a controlled descent during each lunge, keeping the chest tall and the back knee close to the floor. Athletes should ensure proper stability throughout.
Stimulus & Goal:
Stimulus: This workout tests both strength and stamina, particularly in the shoulders, core, and legs. The goal is to maintain a steady pace, keeping transitions smooth between movements.
Goal: Athletes should aim to complete the workout in 12-15 minutes. Consistent effort across all four rounds will be key to managing fatigue and keeping a strong pace.
Scaling Options:
Dumbbell Shoulder-to-Overhead: Scale the weight to 35/25 lbs or perform a strict press for athletes unable to use their legs.
Sit-ups: Scale to abmat sit-ups or crunches if needed.
Walking Lunge: Reduce distance to 25′ or substitute with stationary lunges for athletes with mobility limitations.
Cool Down
After the workout, incorporate light stretching and mobility to promote recovery:
Pigeon Pose – 1:00 each side to stretch the hips and glutes.
Couch Stretch – 1:00 each leg for the quads and hip flexors.
Child’s Pose – 1:30 to open up the shoulders and lats.
Seated Forward Fold – 1:30 for hamstring and lower back recovery.
