Today’s workout is an AMRAP (As Many Reps As Possible) consisting of box jumps and deadlifts, two of my personal favorite movements. Your goal is to complete as many rounds of 5 box jumps and 5 deadlifts as you can during the 15 minutes. As always, though, be careful! Watch your form during the deadlifts, and be attentive during the box jumps. Deadlifts can impact your jumping ability, so switch to a shorter box or to box step-ups if you start feeling shaky. Work hard, but be safe out there!
The numbers in parentheses beside the movements are the suggested box heights and weights 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. The measurements listed are suggestions only.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
15 minute AMRAP:
5 box jumps (24in., 20in.)
5 deadlifts (135lb, 95lb)
AMRAPs scale automatically. A beginner will naturally perform fewer reps than an advanced athlete. However, it may also be necessary to scale the movements and the weights. Only jump to a height that you feel comfortable with, and if jumping isn’t right for you today, perform box step-ups instead. Beginners can also perform kettlebell deadlifts rather than deadlifts with a barbell. A beginner’s version of today’s WOD could look like this:
Scaled 1:
15 minute AMRAP:
5 box jumps to comfortable height or box step-ups
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:
15 minute AMRAP:
5 box jumps (20in., 20in.)
5 deadlifts (95lb, 65lb) 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 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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