Deficit Deadlift 15-12-9-6 reps

HSPU / TTB prep

2 Rounds
0:10 Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
0:10-0:15 Bent leg tripod headstand away from wall
3 Tuck tripod headstand kip extensions to handstand (against the wall)
3 Tuck tripod headstand kip extensions to handstand (away from the wall)
+
2 Rounds
Kipping Toes-to-Bar complex:
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars

EMOM for 3 rounds
16 DB snatches
16 DB good mornings
16 Reverse hypers on box
max Ring row hold
Rest

SET A I 4 rounds
5x barbell hip thrust
8+8x banded plank hip flexion

SET B I 3 rounds
12x DKB front rack walking lunge alt.
8x banded hamstring curl
20-30s starfish side plank hold / per side

AMRAP4:
6x box jump
6x KB swing
6x v-up / tuckup

Rest 1

AMRAP4:
6x box step over
6x KB high pull
6x situp

3 rounds of:
5 Dragon flags
10 Windshield vipers
15 Feet anchored Crunches
20 Feet anchored Cross crunches
max Hollow hold
Rest

4 sets × 5 reps

Go every 2:00

Load Deadlift

For load

• 3-3-3-3-3-3 Deadlift

After each set complete

• 5 broad jumps for max distance
• Bike calories as fast as possible

Rest 3 minutes between sets.

♀ 8-calorie bike
♂ 10-calorie bike

Goal Power

Lift as heavy as possible while respecting the speed work. Add weight each round.

Can you lift heavy AND move fast? This is how we do it [cue Montell Jordan].

This type of workout is fun and very challenging in the best possible way. The goals are clear Deadlift with maxi force and bike at max speed. The broad jump is a combination of force and speed.

Kevin Bowles, our head programmer at Deka Comp, loves these sessions because they put our strength work into practice and we can feel powerful without dying out.

Words of wisdom from Kevin

If you struggle on a machine either because it's a weakness or because of your size, replace the number of calories by a 20-second max-effort window. This will allow you to focus on wattage or cadence in the desired time frame rather than an output. In other words, effort is more important than outcome for today.

ABS: EMOM for 4 rounds
1. 6-10 Dragon flags
2. 6-10 Ab-wheels
3. Plank hold (Add more weight for each round)
4. Rest

in 2 minutes window:

5 DB push-ups
10 hang DB snatch
max calories row

IGYG

9 cals bike erg or row
6 box jumps
3 pull-ups