Heavy deadlifts, swings and bike
Heavy pulls first, then a short piece with swings and either the bike or short runs. Good for hamstrings, glutes, and grip.
- min
- 55
- blocks
- 4
The strength work feels heavy but solid, with no rush. Before each heavy set, wait until your breathing is calm enough to say a full sentence.
warmup
2 sets, 60 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Jump Rope | 60 s | 90 s | 2 min |
| Glute Bridge | 12 reps | 15 reps | 20 reps |
| Thoracic Rotation | 8 reps | 10 reps | 12 reps |
| Kettlebell Deadlift | 8 reps @ Light, technique-only range | 8 reps @ Light, smooth tempo | 10 reps @ Light, prime the hinge |
On the rope, stay tall and land soft on the balls of your feet. In the kettlebell deadlift, send hips back, ribs down, and keep the bell close to your shins.
strength
5 sets, 2 min 30 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Deadlift | 3 reps @ ~65–75% 1RM, crisp triples | 3 reps @ ~75–85% 1RM, build across | 3 reps @ ~80–88% 1RM, no grinders |
Set feet under hips, brace hard, and drag the bar close to your legs. Stop when speed drops or your back wants to round, and rest until hands and breathing feel fresh.
conditioning
4 sets, 90 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Russian Kettlebell Swing | 10 reps @ 12 kg | 12 reps @ 16 kg | 15 reps @ 24 kg |
| Air Bike | 8 cal | 10 cal | 12 cal |
Snap the hips so the bell floats to about chest height and keep shoulders relaxed. On the air bike, hold a strong, steady pace so you can step off and grab the bell right away.
cooldown
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 5 min | 6 min | 8 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 |
Walk easy with nose breathing and long exhales. Stretch hamstrings and hip flexors with slow breaths, then roll glutes and back slowly.
2026-10-03