04.26.2021

WORKOUT

AMRAP x 12 MINUTES

12 Sumo Deadlift High Pull (95/65)|(65/45)

12 Strict Ring or Box Dips

100m Run*

*Run increases by 100m each round. 100m, 200m, 300m etc...

POST-WORKOUT STRENGTH

4 SETS FOR QUALITY

12/12 Single Leg DB Glute Bridge (Athlete Choice)

12 Barbell Bent Over Row (Athlete Choice)

12 Barbell Rollouts

-Rest as Needed b/t Sets-

ADJUSTING

*Reps, Loading, Volume*…

SDHP -- Load should allow for reps to remain unbroken.

Dips -- Athletes should be able to complete the Dips in 2-3 quick sets.

Run -- The 100m should take athletes :30 and each round the run time domain should increase :30, (i.e 200m - 1:00, 300m

- 1:30, 400m - 2:00…). Reduce distance as needed, keep the run.

*Movement Adjustments*...

SDHP -- Sub for KB if the position is difficult to maintain with a BB. Athletes can also perform from the Hang or KB Swings.

They can also sub for Sumo DL.

Dips -- Athletes can sub for Push-Up, DB Tricep Kick Back, or DB Neutral Grip Bench Press or Floor Press

Run -- Athletes can sub for Bike (300m, 600m, 900m…) or Row (150m, 250m, 350m…) and maintain the same increasing

time domains.