GENERAL WARM-UP

1 Minute Each

Easy Run
Side Planks (30 Seconds Each)
Single Leg Glute Bridges (30 Seconds Each)

30 Seconds Each

Moderate Run
Glute Bridges
Front Plank
Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY

Banded Hamstring Strech: 40 Seconds Each Side

Banded Cross Body Stretch: 40 Seconds Each Side

WOD

Every 5 Minutes x 5 Rounds:
30 AbMat Sit-ups
15 Deadlifts 135/185 M 95/140
200 Meter Weighted Run

WORKOUT BRIEF

DESCRIPTION

• You’ll complete the 3 listed stations for time in this 5 round interval workout
• Rest with whatever time remains in each 5-minute window
• Rounds begin on the [0-5-10-15-20]
• Your score is the slowest of the 5 rounds
• To get the right stimulus, each round should take less than 4 minutes to complete
• This gives you at least 1 minute to rest before starting the next round
• 4 minute rounds work out to an average of 1:20 per station

ABMAT SIT-UPS

• Choose a number that you can complete in just over 1 minute

DEADLIFTS

• This weight should be on the lighter side of moderate and something that you are capable of lifting for 30+ reps when fresh
• Within the workout, this should be a load that you can complete in 1-2 sets

MODIFICATIONS

ABMAT SIT-UPS

• Sit-ups with Feet Anchored
• 1 Minute Hollow Hold or Front Plank

DEADLIFTS

• Double Dumbbell Deadlifts
• Single Dumbbell Deadlifts (15 Each Side)
• Odd Object Deadlifts (30 Reps)
• Slamballs

WEIGHTED RUN

• 21/15 Calorie Echo Bike or Bike Erg
• 21/15 Calorie Air Runner
• 21/15 Calorie Row
• 25/18 Calorie Schwinn Bike
• 12/9 Calorie Ski Erg

STRATEGY + WOD

GENERAL

• With rest built in, the goal is to move with a purpose through these 3 stations
• However, since the score is the slowest of the 5 rounds, we’re looking for intelligent intensity
• Find a speed early on that you see yourself being able to hold or improve upon in the later rounds

ABMAT SIT-UPS

• Coming off a rest station, you’ll be able to work quickly through the sit-ups
• This station will challenge your core more than your lungs
• Throw the arms and try to get to the barbell as quickly as possible

DEADLIFTS

• The weight and reps on the deadlift is right in the range where you could likely go unbroken throughout
• If you think holding on for all 15 reps will negatively effect your power output on the bike, 1 quick break will be ideal
• Having to grind out reps with slower lockouts is a good sign that a break may be necessary
• If you’re able to keep the same tempo on your deadlift the whole time, 15 reps straight is best in order to get to the bike faster

AFTER PARTY

Body Armor

3 Sets: 21 Weighted Glute Bridges
3 Sets: 15 Romanian Deadlifts
3 Sets: 9: Barbell Good Mornings

WORKOUT VARIATIONS

HOME GYM

Every 5 Minutes x 5 Rounds:
150′ Bear Crawl
35 AbMat Sit-ups
20 Double Dumbbell Deadlifts (50’s/35’s