• 11062025

    Warm Up
    3 rounds
    10 Band Pull Apart
    10 Ring Row
    10 Knuckle Drag
    10 Glute Bridge
    10 Scap Pull
    5 Vertical Jump

    Followed by BBWU

    Build to Working Weight
    2-3 sets
    6 Tempo RDL 3s down
    8 Kb Swing No Band
    6 Banded Good Morning

    By the end aim for RPE 7/10 or working feel going into set 1.

    Romanian Deadlift
    E2:30 x6sets (15min)
    6 Romanian Deadlift
    8 Banded KB Swing

    Accessory
    2 Sets
    8-10 Wtd Pull Up (Banded Pull UP)
    10 Face Pull
    10/10 Single Arm Row
    :20-:30s Hollow Hold

    Conditioning
    “Engine Builder”
    Every 2:00 x 6 Rounds:
    8 Dumbbell Deadlift (moderate-heavy)
    6 Burpee to Target (6–8” reach)
    Max Cal Ski in remaining time

    Partner option
    You Go, I Go (Ski Focus)

    Partner 1:
    8 DB Deadlifts + 6 Burpees + Ski until :60
    Partner 2:
    8 DB Deadlifts + 6 Burpees + Ski until :60

    Alternate each minute for 12 total minutes.

  • Athlete Notes

    Focus on maintaining tension and hinge control in your Romanian Deadlifts — flat back, soft knees, and full hamstring engagement each rep.

    Pair each set with fast, snappy banded KB swings to train explosive hip extension.

    The accessory work balances pulling strength and shoulder stability — move deliberately and with full range.

    In the “Engine Builder,” aim for steady pacing: move efficiently through the dumbbell deadlifts and burpees, then push the Ski for max calories each round. Your goal is consistent output across all six intervals, keeping technique sharp even under fatigue.

Results

Nov 06 2025
Craig
RDL 145/155/155/165/165/185

Conditioning
40lb db
23cal

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Nov 06 2025
Keslie
RDL 75 focused on bracing.
40lb swing.

Engine Builder 63cal total

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