Move

1) Deadlifts: Build to a technical set of 5 and remain there for 5 sets of 5

2) Same as “Escalation Clause” with the following scaling options:

• Single Unders or Double Under Practice

• Half volume of skipping and sit-ups

Train

1) Deadlifts: 3 x 2 @ 80%, 3 x Max Reps @ 85%

2) “Escalation Clause”

3 Min AMRAP (From 0:00 to 3:00):
20 Double Unders, 10 Sit-ups, Max Cals Bike

4 Min AMRAP (From 3:00 to 7:00):
40 Double Unders, 20 Sit-ups, Max Cals Bike

5 Min AMRAP (From 7:00 to 12:00):
60 Double Unders, 30 Sit-ups, Max Cals Bike

6 Min AMRAP (From 12:00 to 18:00):
80 Double Unders, 40 Sit-ups, Max Cals Bike

7 Min AMRAP (From 18:00 to 25:00):
100 Double Unders, 50 Sit-ups, Max Cals Bike

Stimulus

1) After completing 3 sets of 2 reps at 80% as your warm-up, do as many safe reps as possible at 85% that would be maintainable for 3 sets

2) No structured rest in this workout. Complete your skipping and sit-ups as quickly as possible and recover on the bike until you have to do it again. Keep your heart-rate down going back to the skipping or it may cost you