"Cramming"
Duration: 20:00
On the Minute x 20:
5 Toes to Bar
3 Deadlifts, 185 / 135 lb
Max Box Jumps (24"/20")
Score: Total Box Jump Reps
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: Start each minute by completing a set number of toes to bar and deadlift, then use the remainder of the minute to accumulate as many box jump reps as possible. We're looking to have at least 15-20 seconds each round for the box jumps.
- Choose a rep number/variation/weight for the toes to bar and deadlift that allows you to complete each movement unbroken throughout.
- 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.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate (45-55% of 1RM Deadlift)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 100-150 Reps
STRATEGY
- This is a 20 minute workout, so we want to start at the same pace that we can hold for the first 15 minutes.
- Cycle rate is important throughout this workout. Make sure you are crisp and quick with your cycle rate on the toes to bar and deadlifts. This will give you a few extra seconds to get an extra box jump or buy you a few extra seconds to transition more slowly to catch your breath.
- When you transition from deadlifts to box jumps and need a moment to catch your breath, transition to the box quickly and get right into your first rep. THEN take a moment to gather your breath on top of the box. You are more likely to keep working and will waste less time.
SUBSTITUTIONS
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
DEADLIFT
- Reduce Loading/Reps
- Sub Dumbbells or Kettlebells
- Good Mornings
- Barbell Sumo Deadlift
- Kettlebell Sumo Deadlift
BOX JUMPS
- Reduce Box Height
- Box Step-Ups
- Squat Jumps
- Jumping Lunges
- Alternating Single-leg Squats (Pistols)
- Reverse Lunges
TEAM VERSION:
[TEAMS OF 3]
AMRAP 30:
60 Toes to Bar
60 Deadlifts
60 Box Jumps (24"/20")
Score: Rounds + Reps
- Notes: One person works at a time, switching however you'd like. Pick a rep number or variation for all movements that teammates can complete 5-10 reps at a time.
- Intended Intensity: RPE 9
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Anaerobic Capacity
- Target Score: 4-6 Rounds
MOVEMENT PREP
On The Minute x 3:
3 Toes To Bar
2 Deadlifts
5 Box Jumps