Barbell deadlift, row and push
Heavy pulls from the floor, then rows and push-ups. Builds strong hips, back, and grip.
- min
- 55
- blocks
- 4
The strength work feels heavy but clean. Rest until your breath is calm and your hands feel ready before each set. In the finisher, move smooth and unhurried. You should be able to talk in short sentences; stop push-ups 1-2 reps before failure.
Warm-up
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Jump Rope | 90 s | 2 min | 2 min 30 s |
| Glute Bridge | 12 reps | 16 reps | 20 reps |
| Thoracic Rotation | 10 reps | 12 reps | 16 reps |
| Kettlebell Deadlift | 8 reps @ Light; hinge pattern primer | 10 reps @ Light; smooth tempo | 12 reps @ Light; perfect positions |
Jump soft and quiet. In bridges and kettlebell deadlifts, ribs down, push hips back, feel glutes and hamstrings; rotate your upper back slowly without cranking the low back.
Strength
5 sets, 2 min 30 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Deadlift | 3 reps @ 65-75% 1RM (RPE 6-7) | 3 reps @ 75-85% 1RM (RPE 7-8) | 3 reps @ 80-88% 1RM (RPE 8-9) |
Bar over midfoot, lock your lats, brace, and push the floor. Stop the set if the bar slows a lot or your back rounds; rest until your breath and grip are back.
Conditioning
4 sets, 90 s rest
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Single-Arm Dumbbell Row | 8 reps @ Per arm; controlled | 10 reps @ Per arm; full range | 12 reps @ Per arm; strict |
| Push-Up | 8 reps | 12 reps | 15 reps |
For rows, support yourself and keep hips square; pull your elbow toward your back pocket and pause a beat. For push-ups, keep a straight line and stop 1-2 reps before failure; use small sets with short breaths between.
Cool-down
1 set
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Easy Walk | 3 min | 4 min | 5 min |
| Hamstring Stretch | 60 s | 90 s | 2 min |
| Hip Flexor Stretch | 60 s | 90 s | 2 min |
| Foam Roll | 2 min | 2 min 30 s | 3 min |
Walk easy and breathe through your nose with long exhales. In the stretches and rolling, go light and smooth, no pinching; aim for hips, hamstrings, and upper back.
2026-10-10