Part B – Strength
Deadlift
(Warmup sets as needed)
Performed as traditional powerlifting/straight sets with sufficient
rest between sets:
EXERCISE REPS
Set 1 6 reps @ 65% of 1RM
Set 2 4 reps @ 75% of 1RM
Set 3 2 reps @ 85% of 1RM
Set 4 2 reps @ 90% of 1RM
Set 5 1 rep @ 95% of 1RM
Part C – Metabolic Conditioning
For time:
EXERCISE REPS
Row “buy-in”
followed by
three rounds of: 500m
Deadlift (225 lbs) 5
Box Jump (24-inch box*) 10
Butterfly Situp 15
* Optional substitution: flat bench.
SINGLE-LEG SHOULDER BRIDGE BUTTERFLY SITUPS
Mathews says: “In Workout 2 I’m getting some
powerlifting in. Part A [featuring the single-leg
shoulder bridge] is in addition to my warmup. I want
to ensure that my glutes and hamstrings, along
with my thoracic spine, are firing and able to
support big weight before I jump into the deadlift.” Mathews says: “Part C of Workout 2 is a sprint.
I like to do these metabolic sprints [with explo-
sive butterfly situps] because long-duration
cardio burns calories but creates a body that
looks like a marathon runner’s. I want to look
like a sprinter—shredded and able to explode!”
S H O T O N LO C AT I O N AT R E E B O K C R O S S F I T L A B , LO S A N G E L E S , C A