Wednesday August 12th

Today is the 5 rep deadlift retest. You can do sumo or traditional
General Warm-Up
2-3 x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Russian Kettlebell Swings
12 Alternating Ice Skater Hops

Specific Warm-Up
5 Empty Barbell Sumo Deadlift
3 Sumo Deadlift @ light loads
3 Sumo Deadlift @ moderate loads
3 Sumo Deadlift @ 5-10% below working weight

Strength: 5x5 Traditional or sumo Deadlift Test
Every 3:00 x 5 Sets
5 Sumo Deadlifts
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Load is the same across all five sets. Athletes should select a weight they are confident they can execute with quality mechanics for every rep of every set, targeting 5-20lb (2.5-10kg) over our original testing max. This is not a build-to-heavy structure; it is a consistency and positional endurance test that accumulates over the cycle. The sumo deadlift has not been a focus in our recent programming, and it is a valuable tool for athletes looking to engage the hips more aggressively, emphasize glute drive, and operate in a slightly more upright torso position than a conventional pull.

Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Sumo Deadlifts at a light-to-moderate load that allows full positional control; prioritize stance mechanics, hip hinge, and a clean lockout over adding weight
Hotel Gym / Travel: Every 3:00 x 5 Sets, 8 Dual Dumbbell Sumo Romanian Deadlifts or Single Leg Romanian Deadlifts, building to a moderate working load across the sets
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"Bases Loaded"

16:00 EMOM
Minute 1: 13/10 Calorie Echo Bike
Minute 2: 16 American Kettlebell Swings
Minute 3: 16 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 53/35lb (24/16kg) (Same load for KBS and OH Carry)
Box: 24/20in


Level 2:
16:00 EMOM
Minute 1: 10/8 Calorie Echo Bike
Minute 2: 14 American Kettlebell Swings
Minute 3: 14 Box Jumps
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb (20/12kg)
Box: 24/20in

Level 1:
16:00 EMOM
Minute 1: 8/6 Calorie Echo Bike or 10/8 Calorie Row
Minute 2: 12 Russian Kettlebell Swings
Minute 3: 12 Box Step-Ups
Minute 4: 50/50ft (15/15m) Farmer Carry or Single Arm Carry at athlete-appropriate load
Kettlebell: 35/26lb (16/12kg)
Box: 20in

Masters 55+:
16:00 EMOM
Minute 1: 10/8 Calorie Echo Bike
Minute 2: 14 American Kettlebell Swings
Minute 3: 14 Box Jumps or Box Step-Ups
Minute 4: 50/50ft (15/15m) Single Arm Overhead Carry
Kettlebell: 44/26lb (20/12kg)
Box: 20in
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Workout Strategy

"Bases Loaded" is a strength stamina piece, not an aerobic push, and that distinction should drive every decision athletes make from minute one. The Echo Bike sets the tone for each four-minute cycle: find a pace that leaves something in the tank for the swings and carry, not one that requires a recovery period before the next movement. American kettlebell swings demand full hip extension at the top every rep; athletes who rush the hinge and cut the lockout short are leaving the entire point of the movement behind. Box jumps are the highest-demand station for the lower body, so coach a controlled landing and a deliberate step-down rather than bounding reps as fatigue accumulates across the later rounds. The overhead carry is the most technical minute of the four: a braced midline, a packed shoulder, and no lateral lean for the full 50ft (15m) before switching, and athletes who chase speed on the carry tend to lose position first. Hold steady from round one, and this workout rewards composure every time.

Modifications / Adjustments
Echo Bike: Reduce calorie target / Substitute Calorie Row or Ski Erg at equivalent output / 200m Run
American Kettlebell Swings: Reduce to Russian Kettlebell Swings / Reduce load before reducing reps / Dual Dumbbell Swings
Box Jumps: Box Step-Ups / Reduce box height / Broad Jumps / Reduce reps
Single Arm Overhead Carry: Reduce load / Farmer Carry variation / Bilateral Overhead Carry at lighter load / Reduce distance

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