2025-02-08

• Overview: Pick reps/weights that allow you to complete each movement in under 1:00, allowing for at least 10 rounds today. This has the potential to be a very high-rep workout, so consider completing this with a partner (see team version in coach's notes).
• Deadlifts: Loading should not exceed 70% of your 1RM.
• Push-ups: Keep a neutral spine and body in a straight line, tightening your core.
• Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.
• Target Score: 10-15 Rounds
• Target Loading: Moderate-Heavy
• Stimulus: Muscular Endurance/Aerobic Power
• Score: Rounds + Reps

• The best way to approach today's workout is at a sustainable pace that you can maintain throughout the entire workout. This will look like a rate of perceived exertion (RPE) of 5-6 (out of 10). Throughout your workout, it will likely feel like an RPE of 7-8 just to maintain the same pace you started at.
• If deadlifts are a challenge, break these up into 2 sets.
• Don't squeeze out reps on the push-ups. Work for as long as you can keep crisp, quick reps. Once you experience a slow rep, take a short break (5-10 seconds), then start again. Ideally, these are completed in 1-2 sets.
• Work at a moderate pace on the box jumps to catch your breath. This will allow you to be faster on the deadlifts and push-ups, as those are the movements that you risk slowing down the most on.

DEADLIFT

• Reduce Loading/Reps
• 10 Double Kettlebell Deadlifts
• 10 Heavy Kettlebell Swings
• 10 Kettlebell Sumo Deadlifts
• Good Mornings
• Barbell Sumo Deadlift

PUSH-UPS

• Reduce Reps
• Box Push-Ups (Hands Elevated)
• Dumbbell Bench Press
• Dumbbell Floor Press

BOX JUMPS

• Reduce Box Height
• Box Step-Ups
• 18 Squat Jumps
• 18 Jumping Lunges
• Alternating Single-leg Squats (Pistols)
• Reverse Lunges
• Broad Jumps

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TEAM VERSION:
[TEAMS OF 2]
AMRAP 30:
5 Deadlifts, 185 / 135 lb
13 Push-ups
9 Box Jumps (24"/20")

* Alternate Movements With Partner

• Notes: You'll alternate stations with a partner in this team workout. P1 does deadlifts, P2 does push-ups, P1 does box jumps, P2 does deadlifts... and so on. Pick a deadlift weight you can get done in no more than 2 sets. All movements should take about 30 seconds or less to complete. No rebounding box jumps.
• Target Score: 15-20 Rounds
• Stimulus: Moderate-Heavy Loading
• Score: Rounds + Reps

Take 3 Minutes To Build to Deadlift Workout Weight

On The Minute x 3:
1 Deadlift
3 Push-ups
3 Box Jumps