6/19/2026

Pause 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 Pause Deadlifts (pause at mid-shin for 2-3 seconds) @ 60–65%

Lumen Field

COMPETE (RX+)

5 Rounds

10 Deadlift (315/225)

20 Push Ups

FREEDOM (RX):
5 rounds
10 Deadlift (275/185)
20 Push Ups
(Scored by Time)

INDEPENDENCE (Intermediate):
5 rounds
10 Deadlift (225/155)
15 Push Ups

LIBERTY (Beginner):
5 rounds
10 Dumbbell Deadlift (moderate)
15 Plate Floor Press (light)

Target Time: 8:00-12:00

Time Cap: 14:00