WARMUP:
1:00 Bike
10 Burpees
10 Stick Sit-Ups
Then:
10-minute Row + Burpee ladder
10/7 Cal Row each minute
Minute 1: 10/7 Cal Row + 1 Burpee Over Rower
Minute 2: 10/7 Cal Row + 2 Burpees Over Rower
Minute 3: 10/7 Cal Row + 3 Burpees Over Rower
***Continue adding 1 burpee each minute until you establish the number of burpees you can hold consistently for the remainder of the 10 minutes.
SKILL:
Deadlift Technique
4 sets x 5 reps
Use a moderate technique-focused weight. Not heavy, but enough load to require good position.
Set 1: 5 Sumo Deadlifts
Set 2: 5 Narrow-Stance Deadlifts — feet under hips
Set 3: 5 Banded Deadlifts
Set 4: 5 Deficit Deadlifts — standing on a plate
Focus:
· Arms straight
· Lats engaged
· Back position maintained
· Hips and bar rise together
WORKOUT:
“SKI-DEAD-GUT-CHECK”
Every 4:00 x 5 Rounds:
15/12 Cal Ski
15/12 Deadlifts @ Bodyweight
15 Burpees Over Bar
AMRAP T2B in remaining time
SCORE: TOTAL TTB
total goals:
Beginner — 50
Intermediate — 75
Advanced — 100
LV2 — 125
NO REST…T2B leads directly into the next 4:00 starting back on the ski.
COACH FOCUS: This is one continuous 20-minute effort, not five sprints. Find a sustainable hard pace, protect deadlift mechanics and keep T2B moving as fatigue builds.