Today’s workout is a little more straightforward than yesterday’s WOD. It consists of only one 12 minute AMRAP (“As Many Rounds or Reps As Possible”) with only two movements: deadlifts and box jumps. Move quickly, but please be careful when picking your deadlift weight and when making your first jump after a set of deadlifts. Deadlifts can affect your jumping ability more than you expect. Please lower the height of your box or switch to step-ups if you need to. You will still get in a good workout!
The numbers in parentheses beside the movements are the suggested weights and box heights to use. The measurements for males are listed first, and the measurements for females are listed second. Use a weight and height that is right for you.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
12 minute AMRAP:
5 deadlifts (225lb, 155lb)
20 box jumps (24in., 20in.)
As I said yesterday, 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. Beginners should perform kettlebell deadlifts rather than barbell deadlifts and use extra caution when performing the box jumps.
Scaled 1:
12 minute AMRAP:
5 kettlebell deadlifts (35lb, 22lb)
20 box jumps onto 45lb plate or box step-ups
Intermediate athletes should pick a deadlift weight and box height that they are comfortable with. You will be doing a large number of deadlifts during this workout, so pick a weight that you can perform with good form throughout the entire 12 minutes. Another variation of today’s WOD might look like this:
Scaled 2:
12 minute AMRAP:
5 deadlifts (115lb, 85lb)
20 box jumps to comfortable 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 number of reps you complete during 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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