In part 1 , this week we are back in the isometric phase. Here, the focus is on holding the lift in a typical position of struggle or weakness before completing the lift. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position.  For the sumo deadlift, we will pause at the knee, on the way up.  In part 2, This workout is a blend of lifting and conditioning. You’ll start with the classic 21-15-9 structure, alternating between deadlifts and a 400-meter run, which will test your strength and stamina. After that, you’ll jump straight into 3 rounds of burpees and more running. The key is to pace yourself early on, manage your grip on the deadlifts, and save some energy for the burpees and runs that follow. Keep pushing and finish strong!

Score | Total time.

Deadlift | 3 sets or less for all rounds.

Burpee | 90 seconds or less each round.

Run | Around 2:00 respectively. 

Chest Up for Strong Sumo Deadlifts

Today’s focus for the sumo deadlift is on maintaining an upright chest throughout the lift. Keeping the chest up is crucial for proper alignment and force transfer, ensuring the back stays straight and the core remains engaged. This posture helps distribute the load more evenly across the lower body muscles—glutes, hamstrings, and quads—reducing the risk of back strain and improving lift efficiency. It also aids in keeping the bar path straight and close to the body, which is essential for a powerful and safe execution of the lift.

DEADLIFTS

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

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400M RUN

2:15 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner*
16 Shuttle Runs (1 rep = 25ft down & back)

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BURPEES

Reduce Reps 
No Push-Up Burpee
Sub Push-Ups