Thursday April 9th

General Warm-Up
400m Easy Run
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2 Sets:
:30/:30 Samson Stretch and Lunge
:30/:30 Active Pigeon Pose
10/10 Single Leg Glute Bridges
10m A-Skips + 10m B-Skips
10m Ostrich Walk
10 Bootstrap Squats
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3 Sets:
10 Pause Glute Bridges (2 sec)
:30 Dead-Bug Alternating Heel Taps
8/8 Staggered Stance Single KB RDL
Specific Barbell Prep
5 Romanian Deadlifts @ empty bar
5 Deadlifts @ empty bar
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3 Sets: Adding Loads
3 Deadlifts + 3 Box Jumps (Step-Down)
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Building to working weight
Athletes should arrive at the workout with positions locked in — neutral spine, lat engagement, and controlled descent confirmed before the clock starts.

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Specific Primer / Before Starting
2 Controlled Sets:
200m Run at target effort
5 Deadlifts @ working weight
5 Box Jumps at working height
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Rest 2:00 or so before starting the workout

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"Tiger"

For Time
1,000m Run
20 Deadlifts
20 Box Jumps
800m Run
15 Deadlifts
15 Box Jumps
600m Run
10 Deadlifts
10 Box Jumps
400m Run
5 Deadlifts
5 Box Jumps
200m Run
Barbell: 225/155lb, 102/70kg
Box Height: 24/20in

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Level 2
For Time
1,000m Run
20 Deadlifts
20 Box Jumps
800m Run
15 Deadlifts
15 Box Jumps
600m Run
10 Deadlifts
10 Box Jumps
400m Run
5 Deadlifts
5 Box Jumps
200m Run
Barbell: 185/125lb, 84/57kg
Box Height: 24/20in

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Level 1
For Time
800m Run
15 Deadlifts
15 Box Step-Ups
600m Run
10 Deadlifts
10 Box Step-Ups
400m Run
10 Deadlifts
10 Box Step-Ups
200m Run
5 Deadlifts
5 Box Step-Ups
100m Run
Barbell: 135/95lb, 61/43kg
Box Height: 20in

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Masters 55+
For Time
1,000m Run
20 Deadlifts
20 Box Jumps
800m Run
15 Deadlifts
15 Box Jumps
600m Run
10 Deadlifts
10 Box Jumps
400m Run
5 Deadlifts
5 Box Jumps
200m Run

Barbell: 155/105lb, 70/48kg
Box Height: 24/20in, Step-Ups Allowed

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Time Domain: 16:00 – 22:00 | Time Cap: 25:00

Stimulus: Aerobic Capacity / Posterior Chain Endurance
RPE: 8/10

Primary Objective: Protect deadlift mechanics across all four barbell sections. The load is moderate, but the volume will build and the running will tax the posterior chain before every set.
Secondary Objective: Run smart on the 1,000m and 800m. The back half of this workout is where the workout is made. Athletes who pace the workout well on the front half will feel ready to finish the workout strong on the back half.

Workout Strategy
Tiger sharks are patient and powerful. This workout rewards exactly that approach. The descending rep scheme creates the urge to go faster as the reps drop, but the barbell load and accumulated running will punish athletes who go out too hard in the first two rounds. Saving some effort for the 600-400-200m on the downhll of this workout will help save mechanics on the deadlifts and the legs on the box squats.

1,000m, 800m, 600m Run: These are your pacing runs. Controlled effort and arrive at the barbell with enough composure to set up properly. A 10-second slower run split is worth a lot more

Deadlifts: The load is intended to be at a moderate heavy load that should allow the best athletes to break the early rounds into 2-3 sets at most. The sets of 20-15 should be broken 2x and then the 10s and 5s should be tackled unbroken. Do not rush the setup on any rep, the run has pre-loaded your hamstrings and lower back. Take the slack out of the bar before the start of every set.

Box Jumps: Use these to breathe. Focus on a controlled rhythm with a step-down and immediate jump into the next rep. Make sure to reach full extension on every rep and stay steady throughout.

400m and 200m Run: This is where you open up. The reps are small and the barbell sections will be quick — use the descending structure to your advantage and lift the pace on the final two runs.

Modifications and Adjustments
Run
- Same distance Ski Erg for all run intervals
- Double distance Bike Erg for all run intervals
- Echo Bike: 1,000m = 60/45 Cal, 800m = 48/36 Cal, 600m = 36/27 Cal, 400m = 24/18 Cal, 200m = 12/9 Cal

Deadlifts
- Reduce load before reducing reps — mechanics are the priority at this load
- Sumo Deadlift for athletes with limited hip mobility or lower back concerns
- Dumbbell Deadlifts for athletes not yet comfortable with barbell cycling under fatigue

Box Jumps
- Reduce box height to 20in before adjusting to step-ups
- Box Step-Ups for athletes managing knee or Achilles concerns
- Plate hops for athletes without box access

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