There will be an alternate strength for you if you already completed your deadlift 1RM test!
Intermediate
Strength:
Find your deadlift one rep max!
The following is a set and rep template for working up to a one rep max:
- Warm up
- 1×8 @ 30%
- 1×5 @ 50%
- 1×3 @ 60%
- 1×2 @ 70%
- 1×1 @ 80%
- 1×1 @ 90%
- 1×1 @ 95%
- 1×1 @ 100%+ or new PR.
Muscular endurance:
3 Rounds –
10 Supinated pull-ups
10 Dips
Metabolic Conditioning:
Complete 4 rounds of the following, timing each round individually –
8 Body busters (broad jump, inchworm walk, backpedal)
20 Battle rope slams
5 Sprints (60 ft = 1)
Rest 2 minutes between rounds
Beginner
Strength:
Find your deadlift five rep max!
The following is a set and rep template for working up to a five rep max:
- Warm up
- 1×12
- 1×10
- 1×8
- 1×6
- 1×5
- 1×5
- 1×5
- 1×5
Muscular endurance:
3 Rounds –
10 Supinated inverted rows
10 Triceps push-downs
Metabolic Conditioning:
Complete 4 rounds of the following, timing each round individually –
5 Inchworm walkouts
18 Battle rope stage coaches
3 Jogs (60 ft = 1)
Rest 2 minutes between rounds
