For load:
3-3-3-3-3-3
Deadlift
After each set complete:
5 broad jumps for max distance
Echo-bike calories as fast as possible
Rest 3 minutes between sets.
♀ 8-calorie bike
♂ 10-calorie bike
Goal: Power
Post heaviest deadlift, longest broad jump, and fastest Echo-bike time to comments.
Lift as heavy as possible while respecting the speed work. Add weight each round.
Can you lift heavy AND move fast? This is how we do it [cue Montell Jordan].
This type of workout is fun and very challenging in the best possible way. The goals are clear: Deadlift with maxi force and bike at max speed. The broad jump is a combination of force and speed.
Kevin Bowles, our head programmer at Deka Comp, loves these sessions because they put our strength work into practice and we can feel powerful without dying out.
Words of wisdom from Kevin:
If you struggle on a machine either because it's a weakness or because of your size, replace the number of calories by a 20-second max-effort window. This will allow you to focus on wattage or cadence in the desired time frame rather than an output. In other words, effort is more important than outcome for today.
Scaling:
Intermediate option:
Intermediate athletes may perform this workout as prescribed.
Beginner option / For load: 3-3-3-3-3-3
Deadlift
After each set complete:
3 broad jumps for max distance
:20 max-effort Echo-bike calories
"Movement Resources"