Warmup
3 Rounds, easy pace:
- 250m row or 400m jog
- 10 PVC pass-throughs
- 10 PVC good mornings
- 10 scapular pull-ups
- 10 push-ups
Dynamic Stretching (2 rounds):
- 30s world's greatest stretch (each side)
- 30s couch stretch (each side)
- 30s hamstring stretch (each side)
- 30s thoracic spine opener on foam roller
- 30s doorway/band chest stretch (each side)
- 30s cat-cow (slow)
Activation:
- 2 x 10 banded pull-aparts
- 2 x 10 glute bridges
- 2 x 8 empty barbell RDLs
- 2 x 8 empty barbell bench press
Strength
Deadlift + Bench Press (Superset)
Every 3 minutes for 5 rounds:
- A) 3 Deadlifts @ 80% 1RM
- B) 5 Bench Press @ 75% 1RM
Rest as needed between the deadlift and bench within each 3-minute window. Focus on a braced midline on deadlifts and a tight arch with retracted scapula on bench.
Workout
"Iron Sandwich"
For Time (20-minute cap):
- 21 Deadlifts (225/155 lb)
- 21 Bench Press (155/105 lb)
- 400m Run
- 15 Deadlifts
- 15 Bench Press
- 400m Run
- 9 Deadlifts
- 9 Bench Press
- 400m Run
Scale loads so unbroken sets of 9 are achievable. Target time: 12-16 minutes.
Cooldown:
- 400m walk
- 1 min child's pose
- 1 min pec stretch each side (floor or doorway)
- 1 min supine hamstring stretch each side
- 2 min foam roll lats and upper back
Summary
Heavy pulling and pressing day. Build strong deadlifts and bench through an EMOM-style strength piece, then hit a classic 21-15-9 couplet with a running interval to bring the heart rate up. Barbell cycling under fatigue is the challenge — keep the midline braced and reset every rep on the deadlifts.