Strength

In 6 minutes…

Work up to "90 second” 1 RM Deadlift

“90 second” 1 RM - Make sure you thoroughly warm up (10 minutes), then work up to a heavy set of five, then a heavy set of three before moving to your 1RM attempts. How it works: Have all your weight ready, and you will be trying to find your 1 RM in 6 minutes, with an attempt every 90 seconds (5 total attempts).

Looks like:

0:00 - Heavy 1 rep max attempt...
1:30 - Heavier 1 rep max attempt...
3:00 - Heavier 1 rep max attempt...
4:30 - Heavier 1 rep max attempt...
6:00 - Heaviest 1 rep max attempt...

It may not represent your true 1 RM, but it is a good test. It calls on your physical readiness and ability with short rest periods and high CNS demand. Don’t mess around with this one. An attempt starts at exactly each 90 second mark. If you aren’t ready, you miss an attempt and pick it up at the next one.

Then…

10 x 10 pull-ups (scale as needed)

Undefined Power Output

Every minute on the minute for 20 minutes

Odd minutes – 5 Handstand Push-ups
Even minutes – 20 double unders

*Pick scaling based off your ability: Scale handstand push-ups as either elevated box push-ups or push-ups, as needed. Scale double under as 4x single unders or 2x single unders, as needed.