In part 1, This is the fourth and final week of our sumo deadlift base progression cycle. Aim to work up to 89% of your 1RM sumo deadlift max, then complete all three sets at that load as long as you can maintain good form.  In part 2, Today's workout will improve your threshold and make your body more fatigue-resistant. Try to work at a steady, challenging effort throughout the entire workout to avoid big swings in your pace.

Score | Time

Target Score: 12:00-16:00

Stimulus: Moderate Loading

Run: Should be completed in 2:15 or less. Run at a moderate pace that allows you to get right to work on the power snatches.

Power Snatches: Choose a barbell weight that allows these to be completed in under 1:30. Cycling singles will likely be the fastest option for most people. 

DB Box Step-ups: Alternate legs every rep on the step-ups and hold the dumbbells farmers carry-style. Men and women use the same box height. Choose a dumbbell weight that allows these to be completed in under 1:00.

Drive Through the Heels in Sumo Deadlift

Today’s focus is on driving through the heels during the sumo deadlift. This ensures you’re engaging your posterior chain—glutes, hamstrings, and lower back—effectively while maintaining proper balance and control. Pushing through the heels helps generate more power and reduces unnecessary strain on your lower back by encouraging the right muscle groups to work together.

Today's strategy should be to work at a steady pace, never feeling limited at any one of the movements. If you begin to feel a movement become a limiter, moderate your pace on the other movements. 

Example: If your box step-ups begin to fatigue and slow down, try cycling your power snatches slower or running at a slightly slower pace.

400M RUN

2:30 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
32 Shuttle Runs (1 rep = 10m)
30 Burpees

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POWER SNATCH

Reduce Loading/Reps
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings
Power Cleans 

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DUMBBELL BOX STEP-UPS

Reduce Reps/Loading/Box Height
Sub Kettlebells
Dumbbell Forward/Reverse Lunges
Goblet Squats

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COLD WEATHER RUN SUBSTITUTIONS

1000m/900m Bike Erg
500m/450m Row
20/17 Calorie Echo/Fan Bike
40 Shuttle Runs
120 Double Unders / 180 Single Unders
60 Box Step-Ups
80 Mountain Climbers

There are a lot of moving parts in today's workout, therefore room set up is important.  First, ensure safety.  Athletes should have plenty of room to complete snatches and step ups without interfering with other athletes movements.