Barbell Deadlift + Bike Core
Heavy pulls to build strength, then a short two‑move set for legs and abs.
- min
- 55
- blocks
- 4
Lifts feel heavy but clean; the last rep is slow yet solid. Rest until you can breathe smooth and say one short sentence, then move the pair at a brisk pace while you can still talk in short phrases.
warmup
1 set, 30 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Row (Erg) | 3 min | 4 min | 4 min |
| Glute Bridge | 12 reps | 15 reps | 18 reps |
| Bird Dog | 10 reps | 12 reps | 14 reps |
| Thoracic Rotation | 10 reps | 12 reps | 14 reps |
On the rower, drive with your legs and keep long, smooth strokes.
strength
5 sets, 3 min rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Deadlift | 3 reps @ 5x3 at 60–70% 1RM; focus on perfect form | 3 reps @ 5x3 at 70–85% 1RM; leave 1 rep in reserve | 3 reps @ 5x3 at 80–90% 1RM; no grinders |
Keep the bar close to your legs the whole way; if it drifts, reduce the load.
conditioning
5 sets, 60 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Air Bike | 8 cal | 12 cal | 16 cal |
| Sit-Up | 12 reps | 18 reps | 24 reps |
On the bike, hold a hard but even pace where you can still say a few words; keep sit‑ups smooth without holding your breath.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 6 min | 7 min |
| Hamstring Stretch | 60 s | 90 s | 2 min |
| Hip Flexor Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 2 min | 3 min | 3 min |
On the hip stretch, tuck your pelvis so you feel the front of the hip, not the low back; breathe slowly through your nose.
2026-09-26