"Open For Business"
Duration: 13:00
AMRAP 13:
55 Deadlifts, 225 / 155 lb
55 Box Jumps (24"/20")
55/45 Calorie Row
55 Double Dumbbell Push Press, 50 / 35 lb's
STIMULUS
- Overview: Today, we have a bulky yet short AMRAP. With big chunks of work ahead, we need to choose loading that will allow us to maintain steady sets with minimal rest. We should aim to complete each station in around 3:30 or less with the overall goal being to complete one full round.
- Deadlifts: Choose a load you can complete 10+ reps unbroken, though you may not choose to do that in the workout.
- Box Jumps: Target 15+ reps/minute. Must reach full lockout/extension of the hips/knees at the top of the box. You must step down off the top of the box - no rebounding.
- Row: Target at least 15+ calories/minute for men and 12+ calories/minute for women.
- DB Push Press: Choose a load you complete 10+ reps unbroken, though you may not choose to do that in the workout.
- Target Score: 0+180 to 1+75
- Stimulus: Moderate Loading
- Score: Rounds + Reps
STRATEGY
- These big chunks of work should be planned well. For our loaded movements, choose sets of reps you can repeatedly complete with minimal rest between sets. For the box jumps and row, find a smooth rhythm that keeps you moving the whole time.
SUBSTITUTIONS
DEADLIFT
- Reduce Loading
- Romanian Deadlifts
- Sub Dumbbells or Kettlebells
- Good Mornings
- Barbell Sumo Deadlift
- Kettlebell Sumo Deadlift
BOX JUMPS
- Reduce Box Height
- Box Step-Ups
- 80 Squat Jumps
- Alternating Single-leg Squats (Pistols)
- Reverse Lunges
55/45 CALORIE ROW
- 4:00 Time Cap
- 44/34 Calorie Ski
- 44/34 Calorie Echo Bike
- 55/45 Calorie Bike Erg
- 600m Run
- 3:00 Moderate-Hard Effort on Treadmill/Runner
DUMBBELL PUSH PRESS
- Reduce Loading/Reps
- Sub Kettlebells or Barbell
- Dumbbell Strict Presses
- Kipping Handstand Push-ups
MOVEMENT PREP
3:00 Row
0:30 Box Step-Ups
0:20 Light Dumbbell Strict Shoulder Press
0:20 Tuck Jumps
0:20 Light Dumbbell Push Press
5 Box Jumps
5 Workout Load Push Press
Empty Barbell Warm-Up:
Barbell Back Rack Good Mornings
Barbell Back Squats
Barbell Stiff Leg Deadlifts
Barbell Standard Deadlifts
Build To Deadlift Load
Practice Round:
5 Deadlifts
5 Box Jumps
5 Calorie Row
5 Dumbbell Push Press