Total time: 40 minutes
Theme: Engine → fatigue → composure → empty the tank
Part A - ENGINE TEST
E6MOM x5 (30 minutes total)
Every 6 minutes complete:
• 600m Run
• 10 Deadlifts
• RX: 80kg / 55kg
• Scaled: 60kg / 40kg
Then:
• Max calories on any erg (Row / Ski / Bike) in remaining time
Score: Total calories across all 5 rounds
Rules & Coaching Notes
• The run should be hard but repeatable
• Deadlifts should feel manageable early… and uncomfortable by round 3
• Choose an erg you can suffer on, not sprint
• Miss the run + deadlifts inside the 6-minute window = 0 calories for that round
This is about pacing, discipline, and staying on board when fatigue builds.
Part B - LAST STOP (FINISHER)
8-Minute AMRAP
• 10 Deadlifts
• 10 Cal Erg
• 10 Burpees
(Use the same deadlift load as part a)
Goal
• Keep moving
• No hero sets
• No long breaks
This is where the work catches up with you.
