Thursday December 11th

HOLIDAY PARTY AT ESCAPE BREWING THIS FRIDAY 7:30Pm
I'll give you a wristband for some free beers this week here at the gym or at Escape

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General Prep
2 Rounds: For Quality
1:00 Row
10 Alternating Step-Ups + 5 Box Jumps
5 Walking Inchworm To Hollow Hold
15 Banded Good Mornings
:20/:20 second Side Plank
10 Hollow Hold
8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings
Specific Prep
4 Sets Building to 75%
3 Deadlifts
+
6-8 Banded Russian Kettlebell Swings

Set 1: 40%
Set 2: 50%
Set 3: 60%
Set 4: 65-70%

Specific Notes: Go Over Deadlift Position and Talk through breaking bar from the floor and positions from floor to knee and knee to hip. Then practice descent with bar close and touch and go reps. For Banded Russian Kettlebell Swings, drive through the floor, feet planted and think stand tall, stand fast, no lean back.


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Strength
Every 3:00 x 4 Sets
5 Deadlift @ 75%
+
10 Banded Russian Kettlebell Swings

% of 1RM Deadlift
+
Choice on Loads for Kettlebell Swings

Level 1:
5 Deadlifts @ 7 RPE across + 10 Russian Kettlebell Swings

Modifications:
Hex Bar Deadlift: Adjust position and range of motion
Sumo Deadlift: Adjust positions and range of motion
Block Deadlift: Shortens range of motion for those with limited hamstring mobility.

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"Christine"
For Time
3 Rounds
500m Row
12 Deadlifts
21 Box Jumps
Barbell: Bodyweight
Box Height: 20in
Score = Time

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Level 2:
3 Rounds
500m Row
9 Deadlifts
15 Box Jumps
Barbell: Bodyweight
Box Height: 20in

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Level 1:
3 Rounds
400m Row
9 Deadlifts
15 Box Step-Ups
Barbell: @ 60% of 1RM Deadlift
Box Height: 20in

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Masters 55+:
3 Rounds
500m Row
9 Deadlifts
15 Box Jumps
Barbell: Bodyweight
Box Height: 20in

Time Domain: 10–14 minutes
Time Cap: 15 minutes

Stimulus: Classic triplet, moderate breathing, posterior chain stamina, and repeatable explosive power
RPE: 8.5/10

Primary Objective: Maintain consistency round to round
Secondary Objective: Complete deadlifts unbroken and settle into fast, steady box jump rhythm

Workout Notes and Strategy:
“Christine” is a benchmark triplet that rewards smooth pacing and maintaining consistent turnover. The row should be strong but controlled at around your 2k pace or slightly slower. Move directly to the deadlift and perform them unbroken every round with tight bracing and deliberate tempo. Box jumps should be steady, with fast step downs. Focus on minimizing hesitation between movements. The key to pacing strategy here will be starting off hard on the row into unbroken Deadlifts and quick Box Jumps, before settling into a more conservative pace on the row in rounds 2 and 3, while maintaining unbroken deadlifts and smooth box jumps.

Modifications:
- Deadlift: Ideally reduce the loads, or move to sumo deadlift or a hex bar deadlift
- Row: Reduce the Row duration or move to a choice between 500m Row, 500m Ski, or 1000m Bike Erg as a great alternative for big class structures.
- Box Jumps: initially reduce the box height or for beginners just move to box step-ups.

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