For today’s workout, you will perform as many rounds of 12 box jumps, 9 deadlifts, 6 hang power cleans, and 3 push presses as you can during the fifteen minute workout period. Pick a barbell weight that allows you to move steadily with few breaks. Push hard and move fast, but as always, be careful on the box jumps! Lower the box height or switch to box step-ups if you start to feel shaky!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
15 minute AMRAP:
12 box jumps (24in., 20in.)
9 deadlifts (95lb, 65lb)
6 hang power cleans (95lb, 65lb)
3 push presses (95lb, 65lb)
Beginners can reduce the height of the box jumps, modify the deadlifts, and scale the weight of the hang power cleans and push presses. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
12 box jumps or box step-ups to a comfortable height
9 kettlebell deadlifts (20lb, 15lb)
6 dumbbell hang power cleans (10lb, 5lb)
3 dumbbell push presses (10lb, 5lb)
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:
15 minute AMRAP:
12 box jumps to a comfortable height
9 deadlifts (65lb, 45lb)
6 hang power cleans (65lb, 45lb)
3 push presses (65lb, 45lb)
Your score is the total number of rounds and reps you complete during the 15 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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