"McGhee" [HERO]
Duration: 30:00
AMRAP 30:
5 Deadlifts, 275 / 185 lb
13 Push-ups
9 Box Jumps (24"/20")
SEE SUBSTITUTIONS FOR TEAM VERSION
STIMULUS
- 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
STRATEGY
- 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.
SUBSTITUTIONS
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
TEAM VERSION:
[TEAMS OF 2]
AMRAP 30:
5 Deadlifts, @weight(185/135)
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
MOVEMENT PREP
Take 3 Minutes To Build to Deadlift Workout Weight
On The Minute x 3:
1 Deadlift
3 Push-ups
3 Box Jumps