General Warm-Up

  • 1:00 Row + 1:00 Jump Rope
  • :30/:30 Quadruped Adductor Hip Rock
  • :30 Down Dog Calf Stretch
  • :30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
  • :30/:30 Couch Stretch
  • 3 Sets
  • 10 Pause Glute Bridges (2sec)
  • :30 sec Dead-Bug Alternating Heel Taps
  • :30 sec Alternating Bird-Dogs
  • 8/8 Staggered Stance Single KB RDL

Specific Prep

  • 2 Sets: Add Loads so bar is off floor on set 2
  • 5 Romanian Deadlifts / Deadlifts
  • 3 Hang Clean High Pulls
  • 3 Position Power Clean (High Hang + Hang + Low Hang)
  • 5 Box Jumps
  • 1-2 Seated Broad Jump

Specific Barbell Prep

  • 3 Sets:
  • 3 Deadlifts + Seated Double Broad Jump

Deadlift

Every 3:00 x 5 Sets
5-5-4-3-3 reps + Seated Double Broad Jump each set
Starting @ 70% on Set 1 (5 Reps), increasing by feel to a heavier triple at around an 8/10 RPE on Set 5. Should be roughly 5% heavier than 2 weeks ago.

Deadlift strength progression with seated broad jumps, building from 70% to a heavy triple at 8/10 RPE

Level 1

Every 3:00 x 5 Sets: 6-8 Reps as Romanian Deadlift or Traditional Deadlift with light to moderate loads + 3 Seated Position to Vertical Jump. Movement Limitations: Hex Bar Deadlift / Sumo Deadlift / Romanian Deadlift (+ 3 Seated Vertical Leaps)

1RM (kg) 70% 75% 80% 85% 90%
70 49 53 56 60 63
80 56 60 64 68 72
90 63 68 72 77 81
100 70 75 80 85 90
110 77 83 88 94 99
120 84 90 96 102 108
130 91 98 104 111 117
140 98 105 112 119 126
150 105 113 120 128 135
160 112 120 128 136 144
170 119 128 136 145 153
180 126 135 144 153 162

SHREK

For Time Cap 08:00

Fast pyramid of power cleans (1-2-3-4-5-4-3-2-1) with 5 box jumps each round, testing barbell cycling and explosive power

Rx
1-2-3-4-5-4-3-2-1 Power Cleans, 5 Box Jumps each round
  1. Power Cleans
    84kg57kg
  2. 5 Box Jumps
    30in24in
Level 2
1-2-3-4-5-4-3-2-1 Power Cleans, 5 Box Jumps each round
  1. Power Cleans
    70kg48kg
  2. 5 Box Jumps
    24in20in
Level 1
1-2-3-4-5-4-3-2-1 Power Cleans, 5 Box Step-Ups each round
  1. Power Cleans
    75% of 1RM
  2. 5 Box Step-Ups
    24in20in
Masters
1-2-3-4-5-4-3-2-1 Power Cleans, 5 Box Jumps each round
  1. Power Cleans
    61kg43kg
  2. 5 Box Jumps
    24in20in
Big Class / Bad Weather
Stagger start times by 2:00 if sharing racks/boxes. Pair athletes to share a barbell for the deadlift portion.

PRVN Mobility #3

  • 1:00/1:00 Couch Stretch
  • 1:00 Extended Reverse Plank Bridge
  • 1:00 Child's Pose
  • 1:00/1:00 Wall Figure 4 Stretch

Optional Accessories

4 Sets: For Quality
  • :45 RKC Plank
  • :45 Sorenson Hold (Weighted)
  • :30/:30 Paloff Press Hold
Goal: 5-7 min RPE: 9/10 Cap: 08:00 Stimulus: Power / Barbell Cycling

Primary: Maintain clean mechanics through the top of the pyramid and protect quality on the way back down.

Secondary: Quality Box Jumps and Steady Pace

Strategy

Power Cleans: Singles from the onset. On the descent, the reps feel mentally lighter but the posterior chain is already taxed. Keep bar mechanics clean and don't rush the setup. Box Jumps: 5 reps every round. Use these to breathe and reset. Full hip extension at the top, controlled landing.

Class Date 30/03/2026 Class Functional Fitness 4:30 pm Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Chance Tana Monday 30th Mar 2026 Warm-Up Flow General Warm-Up 1:00 Row + 1:00 Jump Rope :30/:30 Quadruped Adductor Hip Rock :30 Down Dog Calf Stretch :30/:30 Active Pigeon Stretch (5 sec Pause in Stretch) :30/:30 Couch Stretch 3 Sets 10 Pause Glute Bridges (2sec) :30 sec Dead-Bug Alternating Heel Taps :30 sec Alternating Bird-Dogs 8/8 Staggered Stance Single KB RDL Specific Prep 2 Sets: Add Loads so bar is off floor on set 2 5 Romanian Deadlifts / Deadlifts 3 Hang Clean High Pulls 3 Position Power Clean (High Hang + Hang + Low Hang) 5 Box Jumps 1-2 Seated Broad Jump Specific Barbell Prep 3 Sets: 3 Deadlifts + Seated Double Broad Jump STRENGTH / SKILL Deadlift Weight 5 sets, 3:00 Coaches Notes Deadlift Every 3:00 x 5 Sets Set 1: 5 Deadlifts + Seated Double Broad Jump Set 2: 5 Deadlifts + Seated Double Broad Jump Set 3: 4 Deadlifts + Seated Double Broad Jump Set 4: 3 Deadlifts + Seated Double Broad Jump Set 5: 3 Deadlifts + Seated Double Broad Jump Starting @ 70% on Set 1 (5 Reps), increasing by feel to a heavier triple at around an 8/10 RPE on Set 5. Should be roughly 5% heavier than 2 weeks ago. Level 1: Every 3:00 x 5 Sets: 6-8 Reps as Romanian Deadlift or Traditional Deadlift with light to moderate loads + 3 Seated Position to Vertical Jump Movement Limitations: Hex Bar Deadlift / Sumo Deadlift / Romanian Deadlift (+ 3 Seated Vertical Leaps) WORKOUT "SHREK" Time For Time | 8:00 Cap 1-2-3-4-5-4-3-2-1 Power Cleans 5 Box Jumps (each round) Barbell: 84/57kg | Box Height: 30/24in ────────────────────────────── Level 2 For Time 1-2-3-4-5-4-3-2-1 Power Cleans 5 Box Jumps Barbell: 70/48kg | Box Height: 24/20in ────────────────────────────── Level 1 For Time 1-2-3-4-5-4-3-2-1 Power Cleans 5 Box Step-Ups Barbell: 75% of 1RM | Box Height: 24/20in ────────────────────────────── Masters For Time 1-2-3-4-5-4-3-2-1 Power Cleans 5 Box Jumps Barbell: 61/43kg | Box Height: 24/20in ────────────────────────────── Competitor For Time 1-2-3-4-5-4-3-2-1 Power Cleans 5 Box Jumps Barbell: 102/70kg | Box Height: 30/24in Coaches Notes Goal: 5-7 min Time Cap: 8 min Stimulus: Power / Barbell Cycling RPE: 9/10 Primary Objective: Maintain clean mechanics through the top of the pyramid and protect quality on the way back down. Secondary Objective: Quality Box Jumps and Steady Pace Workout Strategy Power Cleans: Singles from the onset. On the descent, the reps feel mentally lighter but the posterior chain is already taxed. Keep bar mechanics clean and don't rush the setup. Box Jumps: 5 reps every round. Use these to breathe and reset. Full hip extension at the top, controlled landing. BIG CLASS / BAD WEATHER General options: - Stagger start times by 2:00 if sharing racks/boxes - Pair athletes to share a barbell for the deadlift portion" PRVN Mobility #3 Unscored 1:00/1:00 Couch Stretch 1:00 Extended Reverse Plank Bridge 1:00 Child’s Pose 1:00/1:00 Wall Figure 4 Stretch Optional Accessories For Quality 4 Sets: :45 RKC Plank :45 Sorenson Hold (Weighted) :30/:30 Paloff Press Hold Progressing this for better midline stability and control with added time and the option of an additional 4th set. Powered by