For today’s WOD you will complete 20 box jumps and 20 deadlifts, followed by 5 inchworm push-ups. Then you will complete 15 box jumps and 15 deadlifts, followed by 5 inchworm push-ups. Then you will complete 10 box jumps and 10 deadlifts, followed by 5 inchworm push-ups. You will then end the workout with 5 box jumps, 5 deadlifts, and 5 inchworm push-ups.
Though your goal is to complete the workout as quickly as possible, please be careful when performing both the box jumps and the deadlifts. Pick a weight for the deadlift that you can handle with good form throughout the workout. When in doubt, use a lighter weight. Also, remember that deadlifts affect your ability to jump. If your legs start feeling overly fatigued, lower your box height or switch to box step-ups instead. No workout is worth getting injured for!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
20-15-10-5 repetitions for time:
Box jumps (24in., 20in.)
Deadlifts (185lb, 135lb)
* 5 inchworm push-ups between each round
If this type of workout is new to you, please modify both the movements and the weights. Jump only to a height you feel comfortable with, or replace the box jumps with box step-ups. Perform kettlebell deadlifts instead of barbell deadlifts, and move through each set of deadlifts slowly to maintain proper form. A beginner’s version of today’s workout could look like this:
Scaled 1:
20-15-10-5 repetitions for time:
Box jumps to comfortable height
Kettlebell deadlifts (20lb, 15lb)
* 3 inchworms between each round
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:
20-15-10-5 repetitions for time:
Box jumps to a comfortable height
Deadlifts (135lb, 95lb)
* 5 inchworms to kneeling push-ups between each round
Your score is the total amount of time it takes you to complete today’s workout. If you’d 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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