EMOM 12, alternating:

  • a) 8 Split Stance RDLs, left leg
  • b) 8 Split Stance RDLs, right leg
  • c) 8 Perfect Burpees

Notes Split Stance RDL: Slow eccentric, pause at bottom. Perfect Burpee: From standing, the athlete places their hands flat on the ground and kicks their feet back into a pushup position.

Strength: Deadlift

  • 3RM

TIMECAP: 20:00


15-12-9-6-3 For Time:

  • Bar Facing Burpees
    Deadlifts, 225#/155#

TIMECAP: 10:00

SCALING GUIDE Burpee: Athlete should be able to work at a minimum rate of 8 reps/minute. Scale repetitions accordingly. Scale movement to squat thrust (down to top of push-up position, then back up, without bringing chest to floor) for athletes who will see a significant drop in intensity on burpees. Alternatively, burpees to a bench may help sustain the intensity. If necessary for safety,  jump or step over a PVC pipe or empty barbell instead of a loaded barbell. Deadlift: Athlete should be able to work at a minimum rate of 15 reps/minute. Scale load accordingly. For athletes who cannot/should not perform high rep deadlifts under fatigue yet, scale movement to RDL or deadlift from box.


If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

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