4 Rounds for Time
3 Deadlifts (1.5 x Bodyweight)
6 Burpees
9 Box Jumps (24/20 in)
Competitions:
Similar Wods
Wednesday 230920
Wednesday 230920
2023 Games test: “Intervals"”
For time:
21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
Rest until 6-minute mark, then:
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.
Beginner option:
For time:
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
Rest 2 minutes
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
Thursday 211021
Thursday 211021
For time:
1,000-m row
25 box jumps, 30-in. box
1,000-m row
50 box jumps, 24-in. box
1,000-m row
75 box jumps, 20-in. box
Post time to comments.
Scaling:
Deconditioned athletes should reduce the overall volume of this workout to finish the work in 20 minutes or less.
Intermediate Option:
For time:
1,000-m row
20 box jumps, 30-in. box
1,000-m row
40 box jumps, 24-in. box
1,000-m row
60 box jumps, 20-in. box
Beginner Option:
For time:
500-m row
10 box jumps, 16-in. box
500-m row
20 box jumps, 12-in. box
500-m row
30 box jumps, 6-in. box
Friday 210820
Friday 210820
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.
Post reps completed to comments.
Compare to 200116.
Scaling:
For the box jumps, prioritize jumping even if it means lowering the height of the box or using a stack of plates and eliminating the jump-over. Select a load for the deadlift that allows you to complete at least 15 consecutive reps when fresh.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
♀ 20-in. box, 125 lb.
♂ 24-in. box, 185 lb.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
♀ 6-in. box, 75 lb. ♂ 12-in. box, 115 lb.
Sunday 221030
Sunday 221030
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-bodyweight deadlifts
Bodyweight bench presses
¾-bodyweight cleans
Set up three bars and storm through for time.
Post time to comments.
Compare to 200105.
Scaling:
This benchmark workout contains a high volume of weightlifting at a moderate load. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.
Intermediate Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
1¼-bodyweight deadlifts
¾-bodyweight bench presses
½-bodyweight cleans
Beginner Option:
8-7-6-5-4-3-2-1 reps for time of:
¾-bodyweight deadlifts
½-bodyweight bench presses
⅓-bodyweight cleans