Friday – Purpose / Achievement


– Strength: Today we’ll perform the sumo deadlift in an EMOM fashion. The purpose of this is to develop explosive force. All sets of deadlifts should be light/fast!

– Metcon: Benchmark workout ”Karen”. Try to beat your previous time if you have one by 30-60s. Have a plan before starting on how to partition sets.


1) Sumo Deadlift  9 x 3 @ 55-65%, every 60s. – Reset on each rep. These should be light + fast!

2) KB Squat Jumps: 3 x 10 (light!). Rest 60s. – These are intended to be done light/fast/maximal height on each rep.


”Karen” For time:

150 Wallballs (20, 14)

Scale as needed.

13:00 Cap


200m Farmer’s Walk

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