21. Oktober 2026

Warm up:

3 Rounds of:

2 x 10m Shuttle run

5 Countermovement jumps

3 Inch worm to upward dog

10 Alt. V-ups

Deadlift warm up:

With an empty barbell:

5 Jefferson curls

10 Stiff legged deadlifts

10 Deadlift, pause 3 sec above the knee

10 Deadlifts

Strength:

1.5 Deadlift

3 x 3 @ 70-80% of 1RM Deadlift, go every 2 min.

As shown in the video. One rep is half deadlift + full deadlift.

WOD prep:

10 Kip swings

5 Hanging knee raises

3-5 TTB

5 Box jumps, low height

2 Rounds:

1 Deadlift at workout weight

2 Box jumps at workout height

WOD:

Every 90 sec x 10:

1 Deadlift 120/85kg

3 Box jumps

5 TTB / Hanging leg raises to 90°