Warm up

2 rounds:

5 cat cows

5 per side staggered stance KB goblet hold good mornings

5 per side bent over single KB row

10 jumping lunges

Tempo deadlift and broad jumps

Deadlifts at tempo 53X1 – 5-4-3-2-1 reps, starting around 60% and building

5 sets of max distance in 3 broad jumps

Note: the tempo is 5 seconds on the way down, 3 seconds on the way up!

Perform your broad jumps between your sets

Intervals

Benchmark test 2:

On a continuous running clock:

From 0:00 to 3:00:

20 deadlifts 185/135 lbs

Max burpee over the bar in the remaining time

From 3:00 to 6:00: Rest

From 6:00 to 9:00:

20 box jumps over 24/20 in

Max rep deadlifts in the remaining time 135/95 lbs

From 9:00 to 12:00: Rest

From 12:00 to 15:00:

20 hang power cleans 95/65 lbs

Max rep pullups in the remaining time

EVF360

Part A

15 min alternating EMOM:

40 sec row for max distance

10 alternating DB renegade rows 50/35 lbs

10 double DB power cleans 50/35 lbs

Part B

On a continuous running clock:

From 0:00 to 3:00:

20 double KB deadlifts 24/16 kg

Max burpee over the KB in the remaining time

From 3:00 to 6:00: Rest

From 6:00 to 9:00:

20 box jumps over 24/20 in

Max rep double KB deadlifts in the remaining time 24/16 kg

From 9:00 to 12:00: Rest

From 12:00 to 15:00:

40 American KBS 24/16 kg

Max rep pullups in the remaining time

Core 360

Part A – 4 min EMOM (both movements completed within each minute):

5 hollow rocks with a plate in hand

5 right / 5 left single DB suitcase deadlifts

— rest 1 min

Part B – 4 min EMOM (both movements completed within each minute):

5 cal ski

20 bicycle crunches

— rest 1 min

Part C – 4 min EMOM (both movements completed within each minute):

5 DB woodchops per side

10 DB Russian twists

— rest 1 min

Part D – 4 min EMOM (both movements completed within each minute):

5 V-ups

Max plank hold with forearms on foam roller for the remainder of each minute