July 27–September 6

Our next six-week training phase is all about building a stronger pull from the ground.

The primary goal is to improve your deadlift strength, with additional work designed to build pulling power, upper-back strength, core stability, and better positioning. We’ll begin the phase by establishing a heavy deadlift and power clean, then build toward another test at the end of the six weeks. 

What We’re Working Toward

Our primary test will be the one-rep max deadlift. We’ll also test a heavy or max power clean as a secondary measure of pulling power.

Throughout the phase, you’ll see four main areas of focus:

• Progressive deadlift training
• Explosive power work
• Upper-body pulling strength
• Accessories for the legs, back, and core

Together, these sessions will help you become stronger and more confident anytime you need to lift something from the floor—not just during a deadlift.

How the Deadlift Progression Works

Our deadlift work will follow a gradual progression using five working sets.

You’ll see sessions like:

5 x 2 → 5 x 3 → 5 x 4 → 5 x 5

Rather than adding weight every week, we’ll often keep the load similar while increasing the number of reps. This allows you to build strength and endurance without constantly working near your maximum.

The percentages listed in SugarWOD are guidelines, not rules. Your coach will help you choose a weight that is challenging while still allowing you to maintain strong positions. Early in the phase, you should usually feel as though you have a few good reps left in the tank.

Why We’re Using Dead-Stop Deadlifts

During this phase, each deadlift repetition will begin from a complete stop on the floor.

That means no bouncing the plates or rushing into the next rep.

Resetting between repetitions teaches you to create tension, brace your core, and maintain a strong position before the bar leaves the ground. This is especially important because the first part of the deadlift is often where form begins to break down.

The goal is not simply to move more weight. It is to build the strength needed to move more weight well.

Building More Than a Deadlift

Not every pulling session will involve a heavy barbell.

Our power sessions will include movements such as cleans and snatches, often paired with exercises that challenge your ability to produce force quickly. These sessions are designed to improve explosiveness and your ability to extend through the hips.

Upper-pull sessions will focus on the lats and upper back through strict pull-ups, rows, pulldowns, and holds. A stronger upper back supports your deadlift, cleans, rowing, and pull-up strength.

Accessory work will reinforce lower-body pulling mechanics while adding plenty of isometric core work to help you brace and stay strong under load.

Recovery Is Part of the Plan

Deadlift training is incredibly valuable, but it can also create a lot of fatigue when it isn’t managed carefully.

You’ll notice that conditioning workouts during this phase are designed to support the strength work rather than compete with it. We’ll be thoughtful about how much hinging and pulling from the floor appears in metcons, and you’ll see more machine-based conditioning because it allows us to train the aerobic system with less impact.

There will also be one lower-intensity aerobic workout each week. These sessions are not throwaway days. They give you an opportunity to build your engine, move well, and recover without adding unnecessary stress before your next heavy session.

Our regular class schedule will remain the same—we are not adding Sweaty Sundays.

What to Expect Over the Six Weeks

The training will gradually become more challenging, with the heaviest workload appearing during Weeks 4 and 5.

Week 6 will reduce the overall volume and intensity so your body is ready to perform when we retest the deadlift.

As always, consistency matters more than perfection. You do not need an established one-rep max to benefit from this phase, and every movement can be adjusted to meet you where you are.

Show up, listen to your coaches, focus on strong positions, and let the work add up.

It’s time to build a stronger pull.