06/19/2026
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WORKOUT OF THE DAY
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STRENGTH
Every 2:00 x 5 Sets
3 Pause Deadlifts
(mid-shin for 2–3 seconds)
@ 60–65%
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LUMEN FIELD
5 Rounds
10 Deadlifts (275/185)
20 Push Ups
Score: Time
Time Cap: 14 Minutes
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Stimulus & Strategy:
Today’s strength work focuses on building position and patience off the floor. Pause each deadlift at mid-shin for a full 2–3 seconds while maintaining tension and a neutral spine. Use a load that allows every rep to look identical.
For the workout, deadlifts should be completed in one set or at most one quick break each round. Push ups should be performed in manageable sets that keep you moving. Avoid taking long breaks between movements.
The goal is consistent pacing from round one through round five. Start at a sustainable effort and maintain steady movement throughout.
Intermediate Option
Reduce deadlift loading as needed.
Beginner Option
5 Rounds
5 Deadlifts (light-moderate load)
10 Push Ups
Score: Time
Time Cap: 14 Minutes
