Strength
Deadlift
3 x 5, go every 3 min.
No touch and go, reset on the floor for every rep.
Static Split Squat
3 x 6 each leg, go every 2:30 min.
You should feel like you could do 3 more reps if needed. Aim for a controlled negative on all reps.
Workout
10 x 1 min on / 1 min off alternating between:
A)
10 Box Jump Overs – 24/20in
Max cal Ski erg in remaining time
B)
10 Wall Balls – 9/6kg (20/14lbs) to 10/9ft
Max cal Row in remaining time
Notes from Jake
Strength
– Choose a weight where you have 2–3 good reps left in the tank and keep this weight for another 2 sets, for most this would be somewhere around 70–80%.
– Reset at the bottom of each rep (no touch-and-go), maintaining good bracing and posture.
– For the static split squats, control during the eccentric (lowering) phase — aim for a 2–3 second descent.
– Stay upright through the torso and do not rush through reps.
Workout
– Step-downs are okay on the box jumps.
– Wall balls should be performed unbroken. Use race weights.
– The goal is to maintain consistent effort on the machines after the buy-in movements, aiming for similar calorie numbers across all rounds.
– Pace the first couple rounds and then try to match or beat your score.
