In part 1, We are continuing our Linear Progression cycle.   Keep in mind that all our percentages are based on technical failure and not simply completion regardless of mechanics and quality.  Essentially the name of the game with this cycle is that it starts challenging and stays challenging. The challenge only increases due to fatigue, not due to increased load.  In part 2, we have a bulky short amrap.  With big chunks of work ahead, we need to choose loading and variations that allow us to maintain steady sets with minimal rest.  We should aim to complete each station within 3 minutes, the overall goal is to complete one full round. 

Score | Rounds + Reps

Target Score | 0+180 - 1+40

Stimulus | Moderate Loading

Deadlifts | We should be able to complete 10+ reps unbroken, though we may not choose to in the workout. 

Box Jumps | Aiming to complete these reps in 3 minutes or less, target 15+  per minute.  

Row | 3 minutes or less to complete, hitting 15+ calories a minute for men and 12+ a minute for women. 

Hand Release Push Ups | This will be a big sticking point for most people, a 3 minute target to complete all reps.  Have athletes elevate if they know this is going to be the limiter.

Driving Through the Whole Foot in Deadlifts

Today’s focus is on using the entire foot—heel to toe—during the deadlift to create a solid foundation and maximize power. Driving through the whole foot ensures that the posterior chain (glutes, hamstrings) and the quads are engaged efficiently, helping you maintain balance and control throughout the lift. This not only improves performance but also helps protect the lower back by distributing the load evenly.

DEADLIFT

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

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BOX JUMPS

Reduce Box Height
Box Step-Ups
1.5x Squat Jumps 
Alternating Single-leg Squats (Pistols)
Reverse Lunges

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55/45 CALORIE ROW

44/35 Calorie Ski
44/35 Calorie Echo Bike
55/45 Calorie Bike Erg
600m Run
3:30 Effort on Treadmill/Runner*

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HAND-RELEASE PUSH-UPS

Reduce Reps 
Regular Push-Ups 
Box Push-Ups 
Dumbbell Bench Press
Dumbbell Floor Press

This is chipper style, so room set up is not super important for transitions.  Ideally everyone has their own equipment, but you can stagger start groups if needed.  Either way, athletes should move through this workout in the order it is written.