Warmup:

1:00 Row

10 Cherry Pickers

10 Line-facing hops

10 Iron Cross

10 Kickers per leg

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 Empty Bar good mornings

10 Sumo RDLs

5 Empty bar Sumo Deadlift

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 20Aug2026

Video courtesy of Barbell Brigade.

Re-test week continues with our Sumo Deadlift 5X5 re-test.  Again, if you did each instance of Sumo Deadlifts this week, make your goal to (safely) increase the weight on each set compared to what you hit on 20 Aug.

WOD:

For Time:

10 Burpee over Erg

250M Row

8 Burpee over Erg

250M Row

6 Burpee over Erg

250M Row

4 Burpee over Erg

250M Row

2 Burpee over Erg

250M Row

Video courtesy of OPEX Athletics.

While we normally say on any “Burpee over…” to stay low as you can, on Burpee over Erg, standing up and getting a good jump is probably your better option to avoid your foot catching the erg when you jump over.

Scaling Options:

Up/Down to erg step over

Cool Down:

Iron Cross – 1 Min per side

Scorpion Pose – 1 Min per side