Friday May 22nd

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Weekend schedule
Saturday
8am Hyrox, 9am crossfit, 9am weightlifting.
9PM ON SATURDAY NIGHT, ONE HEAT OF MURPH.
Closed Sunday and Monday
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General Warm-Up
2:00 Cardio Choice
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2 Rounds
15 Banded Good Mornings
8/8 Single Leg Romanian Deadlift
:30 Glute Bridge Hold
:30 Alternating Bird-Dogs
:30 Alternating Dead-Bugs


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Specific Prep
5 Deadlifts from Hip to Mid-Shin with Empty Barbell
Add Loads
5 Dead-Stop Deadlifts with focus on breaking the bar off the floor with tension and neutral spine

Strength: Deadlift
Take 20:00 to Establish a 1RM Deadlift. Same format as the other maxes. If you want a little more structure go every 2 to 3 minutes. Start with 5 reps at 50 percent, 3 at 60 percent, 3 at 70-80, then start in on your heavy singles.

Build systematically and deliberately. Athletes should establish their first working single around 80-85% and take calculated jumps from there. Plan for 2-3 minute breaks between singles at above the 85-90% range.

Modifications:
Level 1: Every 2:00 x 10 Sets : 3 Reps @ moderate loads across

Primer

Adjust loads to working loads on the barbell.
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Complete:
5 Touch-and-Go Deadlifts at working loads
10/7 Calorie Echo Bike at goal pace

Use this to confirm working load on the Deadlift and to calibrate Echo Bike output before "Beatrix Kiddo" begins.

Conditioning
"Beatrix Kiddo"
For Time
3 Sets:
10 Deadlifts
20/14 Calorie Echo Bike
Rest 2:00 between sets
Time Cap: 11:00
Score = Time
Barbell: 55% of 1RM Deadlift

Level 2:
3 Sets:
10 Deadlifts
16/12 Calorie Echo Bike
Rest 2:00 between sets
Barbell: 55% of 1RM Deadlift

Level 1:
3 Sets:
10 Deadlifts
12/9 Calorie Echo Bike
Rest 2:00 between sets
Barbell: Load that allows fully unbroken sets with quality mechanics

Masters 55+:
3 Sets:
10 Deadlifts
14/10 Calorie Echo Bike
Rest 2:00 between sets
Barbell: 55% of 1RM Deadlift
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Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 1:15-2:00 per set (7:00-10:00 total)
Stimulus: Posterior Chain Conditioning
RPE: 9/10

Primary Objective: Complete all 10 Deadlifts unbroken each set and transition immediately to the Echo Bike, targeting a sub-1:00 bike effort every round.
Secondary Objective: Match your set one time across all three sets, using load selection and bike pacing from the first round to protect consistent output through the final set.

Workout Strategy
"Beatrix Kiddo" is a sprint workout, and it needs to be treated like one from the first rep. The Deadlift load at 55% is set where it is deliberately so that ten reps is not the hard part; the hard part is keeping the tension and position clean while moving with speed, and then stepping onto the bike with urgency rather than relief. All ten Deadlifts should be touch-and-go and unbroken. There is no reason to break the set at this load, and athletes who stand and reset between reps are leaving time on the floor. Get to the bike immediately after rep ten. The Echo Bike is where this workout is won or lost. The goal is sub-1:00 per set, do not build into it. Sprint, rest, repeat. Three times, same output.

Modifications / Adjustments
Deadlifts: Reduce load as first adjustment / Reduce reps to 8 / Romanian Deadlift /Sumo Deadlift/ Trap Bar Deadlift if available
Echo Bike: Reduce calorie target as first adjustment / Row (22/17 Calories / Ski Erg (20/15 Calories) /

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