Monday 8.17.2026
*Coach’s Notes: We are re-introducing the Conventional Deadlift to our programming this week. Please use these sets to work at some sub-maximal weights, and focus on smooth, efficient reps. Follow each of your working sets with a couple of explosive box jumps, landing as softly as possible.
A note on SugarWOD: It’s currently not allowing me to change the description of workouts that have defined sets and reps of a given exercise. Until I can get them to change this back, you’ll see a lift (like today’s Deadlifts) listed twice: one is the full workout description that is not linked to your current PRs, and the other is a simplified version that IS linked, so that you can see your lifting history, and better determine starting weights. Apologies for the inconvenience while we figure this out!
“FITNESS” & “PERFORMANCE” & “PUMP”
A. Three quality sets, not for time, of:
2-3 Turkish Get Up each arm
3-5 Mixed Grip Strict Pull-ups each way
12-15 Lateral X-Band Steps each side
Focus on quality movement here, and challenge yourself as you get warmed up. Take 10-12 minutes to complete this portion.
B. Every 2:30, for 12:30 (5 sets):
Deadlift x 4 reps @ 20X0
followed by...
2-3 Tall Box Jumps
*Sets 1-2 – RPE 6-7
*Sets 3-4 – RPE 7-8
*Set 5 – RPE 8
Perform 2-3 warm-up sets to find an appropriate starting weight. Use this week to build on solid mechanics and tempo.
C. Conditioning
Against a 10-minute clock, complete:
2-4-6-8-10-12...
Left Arm Single Arm Dumbbell Hang Power Snatch
Right Arm Single Arm Dumbbell Hang Power Snatch
V-Ups
*5/4 Calorie Bike, Ski, or Row after each round
OR
"PUMP" Core + Shoulders
Three sets of:
10-15 Straddle Plate Front Raises @ 20X0
Rest 15 seconds
10-15 Weight Plate Turkish Sit-Ups @ 20X0
Rest 15 seconds
15-20 Band Pull Aparts
Rest 60 seconds
“ENDURANCE (AKA SWEAT SESH)”
30 Second Row
Rest 30 seconds
30 Second Bike Erg
Rest 30 seconds
30 Second Ski Erg
Rest 30 seconds
x 10 rounds (30 minutes)
Rounds 1-3: Warm-up
Rounds 4-5: Find your pace
Rounds 6-10: MAINTAIN PACE
