In part 1, we’re back with our second time through Deadlifts. Athletes should be targeting 6-12 reps at #10 heavier than the load they used the first time we performed deadlifts during this cycle. If athletes didn’t complete deadlifts the first time, they’ll target 80%. In part 2, we have a fun choose your own way workout! When seeing you can break up the bar and box however you want, it may look a little less intense, but there's a lot of movement pattern volume coming our way. Starting out with a longer row buy in before moving into two more hip opening movements. Athletes should find a pace on the row that allows them to keep their breathing pretty under control. This workout is not won on the rower today. When choosing how to break this up, keep in mind that small volume rounds may seem like the way to go, but if you cannot maintain intensity through them, bigger, well paced rounds may be the better way to go.

Time to complete work.

Row |  7:00 or less.
Box Jump |  5:00 total work.
Deadlift |  3:00 or less total work.

Push the earth away
In the deadlift, push, don't Pull. Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back.  The arms and back provide support, but the primary force comes from the legs.  Cue athletes to drive their heels into the ground.

In the Row, emphasize the initiation of the rowing stroke with a powerful leg drive. Athletes should push through their legs before engaging their back and arms.

Row
Reduce Distance
Time Cap
1200/1100m Ski
3000/2700m Bike
1200/1100m Run
900/800m Air Run

‍Box Jump
Reduce Reps
Reduce Box Height
Box Step-Ups
90 Squat Jumps
Reverse Lunges

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

If you are limited on rowers, you can start a group 7:00 behind the first group. The lesson plan allows for time to run a second heat if needed.

If boxes are limited, encourage athletes to share and go “you go I go” style.