Intermediate
Strength:
Find your deadlift one rep max!
The following is a set and rep template for working up to a one rep max:
- Warm up
- 1×8 @ 30%
- 1×5 @ 50%
- 1×3 @ 60%
- 1×2 @ 70%
- 1×1 @ 80%
- 1×1 @ 90%
- 1×1 @ 95%
- 1×1 @ 100%+ or new PR.
Metabolic Conditioning:
Complete 3 rounds of the following working for 35 seconds at each station with 10 seconds rest between stations –
Station 1: Pull-ups
Station 2: Narrow push-up climbers (1 push-up / 3 mountain climbers)
Station 3: Tuck jumps
Station 4: Sled row or seated resistance band row
Station 5: Air squats
Beginner
Strength:
Find your deadlift five rep max!
The following is a set and rep template for working up to a five rep max:
- Warm up
- 1×12
- 1×10
- 1×8
- 1×6
- 1×5
- 1×5
- 1×5
- 1×5
Metabolic Conditioning:
Complete 3 rounds of the following working for 35 seconds at each station with 10 seconds rest between stations –
Station 1: Inverted rows
Station 2: Narrow push-up climbers on plyo-box (1 push-up / 3 mountain climbers)
Station 3: Step-ups
Station 4: Seated resistance band rows
Station 5: Air squats
