5/12/2026

Clean Deadlift

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Set 5 -

3 Reps

Every 2:00 x 5 sets
3 Clean Deadlifts @ 90–95% (1RM Clean OR RPE 9)

Mille-Feuille

COMPETE (RX+)

Every 5:00 (5 sets)

30/25 Calorie Row

30/25 Calorie Air Bike

FREEDOM (RX):
Every 5:00 (5 sets)
25/20 Calorie Row
25/20 Calorie Air Bike
(Scored by Time each set)

INDEPENDENCE (Intermediate):
Every 5:00 (5 sets)
20/15 Calorie Row
20/15 Calorie Air Bike

LIBERTY (Beginner):
Every 5:00 (5 sets)
15/12 Calorie Row
15/12 Calorie Air Bike

Target Time: 2:40-3:20 per set

Time Cap: 4:00 per set