Wednesday June 10th

Warm-Up
General Warm-Up
2x
1:00 Cardio Choice
8 Walking Inchworm to Hollow
8/8 Dual Kettlebell Staggered Stance Romanian Deadlift
8 Scapular Pull-Ups
8/8 Single Arm Rotational Ring Rows

Specific Prep
5 Sumo Deadlifts @ 40-50%
3 Sumo Deadlifts @ 50-60%
3 Sumo Deadlifts @ 60-70%
Then ... Planned Working Loads on the Barbell


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Strength: Sumo Deadlift
Every 3:00 x 5 Sets:
5 Sumo Deadlifts

All sets at the same load. Target 75-80% of 1RM Deadlift.

This is a positional endurance and consistency test, not a build-to-heavy format. Athletes select a load they are confident they can execute with clean mechanics across all five sets and hold it there. The Sumo Deadlift places a greater demand on hip external rotation and glute engagement than a conventional pull and allows for a more upright torso position off the floor. Reinforce a wide stance with toes turned out, knees pushing out over the toes from the start of the pull, and a strong hip drive to lockout on every rep. The five-rep, five-set structure is intentional; the goal is technical precision and volume accumulation at moderate-heavy loads, and athletes who stay disciplined here will feel it carry over into the EMOM.

Modifications:
Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets

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Primer
3 Jumping Pull-Ups with 3-second Eccentric
8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads
10 Good Mornings
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry
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3-5 Strict Pull-Ups
8 Dual Kettlebell Gorilla Rows @ Working Loads
10 GHD Hip Extensions
4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)
25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry

Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before "Extra Time" begins.

Conditioning

"Extra Time"

16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 20 Banded Good Mornings or barbell good mornings (light)
Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry

*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.

Score = Completed Rounds (4 total)

Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg

[Extra Time: Levels]

Level 2:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups (banded or bodyweight)
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3:  15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 44/26lb, 20/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 44/26lb, 20/12kg

Level 1:
16:00 EMOM
Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric
Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side
Minute 3: 12 Banded Good Mornings
Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load
Loads: Athlete choice, consistent across all sets

Masters 55+:
16:00 EMOM
Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 Banded Good Mornings
Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry
Gorilla Rows: 2 x 35/26lb, 16/12kg
Sandbag Carry: 100/70lb, 45/32kg
Dual KB Carry: 2 x 35/26lb, 16/12kg

Workout Strategy
"Extra Time" is a strength-stamina EMOM that rewards patience and penalizes urgency. The four stations cycle through pulling, rowing, hip extension, and loaded carry, and none of them are meant to be sprinted. Athletes who push the Strict Pull-Ups fast will arrive at the Gorilla Rows with their elbows already fatigued, and that fatigue compounds quickly when the carries start stacking in later rounds. On Minute 1, five smooth, controlled Strict Pull-Ups with a full hang at the bottom and clean lockout at the top are the standard; athletes who are grinding the last two reps need to scale. On Minute 2, the Gorilla Row is a bilateral row from a hinged position and athletes should be pulling with the elbow, not yanking with the lower back. Alternate arms each rep or pull both simultaneously depending on the variation your coach directs, and keep the torso still throughout. On Minute 3, the GHD Hip Extension is a deliberate movement; hinge at the hip, maintain a neutral spine, and extend fully without hyperextending the lumbar at the top. Fifteen reps should take roughly 35-45 seconds at a controlled tempo. On Minute 4, the Carry is not a rest; pick up the load, get tall, brace the midline, and walk with purpose for the full 100ft. Athletes who put it down early are cutting the work short.

Modifications / Adjustments
Strict Pull-Ups: Banded Strict Pull-Ups as first adjustment / Jumping Pull-Up with 3-second eccentric / Ring Row for athletes without pull-up access
Dual Kettlebell Gorilla Rows: Reduce load before reducing reps / Single Arm Dumbbell Row alternating / Reduce to 8 reps if midline is compromising under fatigue

Sandbag Carry: Reduce load before reducing distance / Dual KB Front Rack Carry as direct substitute / Farmer Carry at equivalent or heavier load if Sandbag is unavailable

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