🟨 MAIN | Front Rack / Ski Durability

Workout Definition

Score: Slowest round, or completion if the gym prefers simple tracking.

Every 4:00 x 5 rounds:-

• 150/125m Ski Erg-

• 50' DB Front Rack Walking Lunge (2x50/35 lb)-

• 18 Box Step-Overs (24/20 in)

Scaling:

DB front rack walking lunge -> goblet walking lunge -> bodyweight walking lunge -> step-ups.

Box step-over -> lower box step-over -> box step-up.Ski Erg -> Row, Bike Erg, or Echo Bike calories.Reduce Ski meters if the machine pushes athletes past 3:00 in round 1.If SkiErgs are limited, start athletes at different stations and keep the same 4:00 clock. Use lanes for lunges before the clock starts.

Coaches Notes

Yellow effort. Target each round around 2:15-3:00. Athletes should finish each round with enough time to breathe before the next start.

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WARMUP

2:00 easy Ski Erg or row

2 rounds:

• Glute ham rollers - 2 sets of 15 reps

• KB- single arm shrugs to the side

• Single Leg KB Deadlifts

• Side Planks - both sides

• 8 cat-cow

• 8 banded good mornings

• 8 glute bridges with :02 squeeze

• 8 empty-bar Romanian deadlifts

• 6 empty-bar deadlifts

• 6 alternating reverse lunges

• 10 light DB front rack steps in place

Then build deadlift load for 3-4 minutes.

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🟨 MAIN + FITNESS | Tempo Deadlift

Workout Definition

Score: Load.

• Deadlift 4 sets of 5 @ 70%Tempo: 30X1

Rest about 2:00 between sets.

Loading:

Use one working load for all four sets. The tempo makes 70% plenty. Reduce to 60-65% if athletes cannot control the descent. Newer athletes use a light technical load and prioritize the same tempo.Scaling:Deadlift -> kettlebell deadlift or elevated bar deadlift.Reduce range if hamstring/back position changes.

Athletes Notes

No notes.

Coaches Notes

Controlled posterior-chain strength before the durability intervals. No touch-and-go. No rounded backs. No ugly fifth reps.