*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.

Deadlift / Strength — for newbies or people still working on their DL mechanics, increase reps to sets of 5 or 7 and have them perform 3-4 sets in the period. These should be light and under control with enough weight to feel the lift but not compromise mechanics.

Deadlift / Strength — if needed, can adjust for a heavy back rack lunge or heavy suitcase lunge. Trap BAr DL or Sumo DL position can also be nice adjustments for athletes having trouble getting into proper setup

*Reps, Loading, Volume*…

HSPU — you can adjust the reps down by 5 or 10 reps as needed. 35-25-15 or 30-20-10. You can also start with a small manageable set of HSPU then move into the DB Push Press

Bike — Should be able to be done in ~2:00 each set. Adjust cals as needed to stay within 2:00.

DL — for athletes that want to go heavier but can’t handle the volume, reduce reps to 15-10-5 or 12-9-6. Or reduce the load to get the moderate-heavy for the workout

*Movement Adjustments*…

HSPU — DB Push Press at moderate weight (something that can be done for 10-12 reps at a time). You can also assign a smaller number of reps or attempts at the start of each set then continue with DB PP.

Bike — Subbing a row or run is an option. For run, 400m each 25/20 cal. For the Row, looking for about 1:30-2:00 worth of work…30/25 Cals is a good starting point.