In Part 1, we are starting our 4 week 10-rep cycle.  In this first week we are completing our “primer” week to explore and establish a load for the following week.  In part 2, we have an open repeat workout, we are looking for weights and variations to allow us to stay moving for the whole 15 minutes.  Our loading should be on the lighter side today, allowing us to complete 9 in 1-2 sets.  Our rounds should take around 1:30-2:30 allowing us to target 6-10 rounds. 

Score | Rounds + Reps.

Deadlifts | Lighter, allowing for 1-2 sets.  

Push Ups | Less than a minute to complete.

Box Jumps | Less than a minute to complete.

Knees Over Toes

The sumo deadlift will expose this fault in athletes more than most movements.  Look for athletes to be actively driving the knees out to keep them tracking over the toes. 

DEADLIFT

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

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PUSH UP

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

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BOX JUMP

Reduce Reps
Reduce Box Height
Box Step-Ups
25 Squat Jumps
Reverse Lunges 

Transitions will be important, if possible set up the room to make it easy for athletes to transition to and from their box.