Lower Body:
Strength Intensity 1: In the first few sets, the reps should feel easy; this will allow you to really dial in the technique. Fatigue will accumulate as the sets go on, making the final few sets challenging. If you select the correct starting weight, this format allows for a perfect balance of quality and intensity.
Station 1: 10 min
Conventional Deadlift
8 sets
- Warm-up Set – 10 reps – RPE 5-6
- Set 1-7 – 3 reps – same weight for all sets
- Working Set 8 – Max unbroken reps at Set 1 weight
Effort Note: This rep scheme is utilized to work on technique and quality in the deadlift. Remember that you are performing around 30 total reps, so this weight should not be anywhere close to your 3-rep max. Aim for a weight that is closer to your 8-rep max.
Station 2: 10 min
Every 2:30 x 4 working sets
20 Dumbbell Short Step Walking Lunge (10/side)
Aim for RPE 7 on the first working set. Then keep the same weight
Station 3: 10 min
3 sets
1) 10 Barbell Hip Thrust
rest 15 sec
2) 10/side Suitcase Single Leg Standing Calf Raise
Aim for Set 1 to be RPE 7 and then keep the weight the same for the remainder of the sets
Station 4: 10 min
EMOM
1min Cardio (Have a target calories to reach. Need to sprint)
15 hanging knee tuck
