Today’s WOD is a quick, challenging AMRAP (As Many Reps As Possible) containing burpee box jump overs and deadlifts. As their name suggests, burpee box jump overs combine a burpee and a box jump. You perform a regular burpee but do a box jump instead of a small hop at the end. Then you step down from the box, perform a burpee on the other side, and jump onto the box again.
Though the goal of today’s workout is to perform as many repetitions as you can, please be cautious on both the box jumps and the deadlifts. It is easy to miss a box jump and hurt yourself as you get tired. Please switch to box step-ups if you need to. Also, as always, pay extra attention to your form as you perform the deadlifts and pick an appropriate weight for you. A higher score is never worth injuring yourself!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
8 minute AMRAP:
4 burpee box jump overs (24in., 20in.)
5 deadlifts (185lb, 125lb)
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it is often necessary to scale other aspects of the workout as well. If this type of workout is new to you, please modify both the movements and the weights. Perform kettlebell deadlifts instead of barbell deadlifts, and move through each set of deadlifts slowly to maintain proper form. Pick a burpee modification and box height that works for you today. A beginner’s version of today’s WOD could look like this:
Scaled 1:
8 minute AMRAP:
4 elevated, no push-up burpees
4 box jumps to comfortable height
5 kettlebell deadlifts (35lb, 22lb)
Perhaps something between the Rx 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:
8 minute AMRAP:
4 burpee box jump overs (step-back burpees), (20in., 20in.)
5 deadlifts (125lb, 95lb) or kettlebell deadlifts (71lb, 53lb)
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 number of rounds and reps you complete during the 8 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:
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