Thursday - 1/20/22

Warm-up

I think today’s workout will be a fun one. It is a twelve minute AMRAP (As Many Reps As Possible) consisting of rounds of 5 light deadlifts, 4 hang power cleans, and 3 box jumps. The goal of today’s workout is to complete as many rounds of these three movements as you can in the twelve minute time period. Notice that the box jumps are higher than normal today. I would love for you to attempt jumping higher today, but if your box jumps start to get shaky, please reduce the height of your box. Pushing yourself to complete every rep at an increased height is not worth the risk of injury. Be smart, and know your limits!

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

12 minute AMRAP:

5 deadlifts (105lb, 75lb)

4 hang power cleans (105lb, 75lb)

3 box jumps (30in., 24in.)

Beginners can substitute kettlebell deadlifts and dumbbell hang power cleans for their barbell counterparts. If you don’t feel capable of jumping today, you can substitute box step-ups for the box jumps. A beginner’s version of today’s workout could look like this:

Scaled 1:

12 minute AMRAP:

5 kettlebell deadlifts (20lb, 15lb)

4 dumbbell hang power cleans (10lb, 8lb)

3 box jumps or 4 box step-ups to a challenging but doable height

Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:

Scaled 2:

12 minute AMRAP:

5 deadlifts (65lb, 55lb)

4 hang power cleans (65lb, 55lb)

3 box jumps to a challenging but doable height

Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.

Your score is the total number of rounds and reps you complete during the 12 minute AMRAP. If you would like, leave your score in the comment section below!

Not sure what some of the movements are? Click on the following links for more information:

Deadlifts

Kettlebell deadlifts

Hang power cleans

Dumbbell hang power cleans

Box jumps

Box step-ups

How should I time my workouts?