This warm-up will be a progressive 3 rounds. With each round going through 20 seconds at each movement and ideally progressing intensity or the movement pattern. i.e For the Pull-Up progression, hit Dead-Hang, then Scap Pull-Ups, then Bar Kip Swings
After the final set, we should be able to take 7 minutes to Warm-Up and Establish the Segmented Deadlift
The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.
"Thor" For Time:
Fitness
15 Pull-Ups
30 Deadlifts
25 Box Jumps
15 Pull-Ups
25 Deadlifts
20 Box Jumps
Barbell: 170/47.5kg
Box: 24/20''
Performance
35 Pull-Ups
30 Deadlifts
25 Box Jumps
30 Pull-Ups
25 Deadlifts
20 Box Jumps
Barbell: 102/70kg
Box: 24/20''
Starting @ 1:30,
Perform 5 Bar Facing Burpees Until Completion
Objectives / Stimulus / RPE / Workout Strategy
Goal Time Domain: 11:00-15:00
Time Cap: 17:00
Primary Objective: Complete each movement in as close to 2:00 as possible
Secondary Objective: Maintain sets of 5-10 on each movement
Stimulus: Posterior Chain / Upper + Lower Body
RPE: 9/10
Notes: This workout is a challenge and meant to be a workout that challenges big sets and the ability to maintain a hard charging pace throughout as you are outracing the time to limit the accumulated burpee reps. The primary ojbective today is to maintain big sets on all the movements and keep the time spent on the burpees to a minimum. Pick a pull-up option that allows for at least quick sets of 5+ and a Deadlift load that allows for the same. On the Box Jumps we are looking to maintain a rhythm and cadence that keeps us breathing to allow for big sets again on the Pull-Ups and Deadlifts. Focus to complete each movement as close to 2:00 as possible, which should mean only one break for burpees during each movement.
