29. Juli 2026

Warm up:

6 min EMOM:

Min 1: Bike / Ski

Min 2: 10 Alt. lunges + Max good mornings

Min 3: 10 Pogo jumps + 10m empty sled push

Strength prep:

For quality:

5 Unilateral hip flows each side

5 Hip airplanes each side

10 Alt. Single leg good mornings

5 Roll to v-sit

With an empty barbell:

5 Jefferson curls with rotations

5 Good mornings

5 Romanian deadlifts

10 Deadlifts

Strength:

Deadlift

1. Build to today's heavy 8, with 1 rep in reserve.

2. 2 x 8 @ 80-90% of 1, rest 2 min between sets.

Touch and go.

Workout prep:

With 1 DB:

10m Walking lunges with DB in goblet hold

5+5 DB Deadlifts

5+5 DB Hang power cleans

5+5 DB Power cleans

10 Alt. Box step-ups

3 Box jumps with step down

Workout:

8 min AMRAP:

15/12 cal Bike erg

20m DB Front rack walking lunges 2 x15/10kg

15 Box jumps 24/20in with step down

Rest 4 min

8 min AMRAP:

15/12 cal Ski erg

10m Sled push 150/100kg

15 DB Power cleans 2 x 15/10kg