"Pick-Me-Up"
Duration: 28:00
4 x 4:00 AMRAP:
20 Deadlifts, 185 / 135 lb
40/32 Calorie Row
20 Box Jumps (24"/20")
• Rest 4:00 Between Rounds
• Pick Up Where You Left Off
Score: Rounds + Reps
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: These classic VO2 max intervals will tax the posterior chain and improve your aerobic conditioning. With an ample 4:00 of rest between intervals, look to push the pace from the beginning.
- Workout Flow: Work for the full 4 minutes each AMRAP. So if you finish the box jumps, move back to the deadlifts. After your 4 minutes of rest, pick up wherever you left off in your rounds+reps.
- Choose a deadlift weight you can complete within 1-3 sets each round.
- 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 7-8
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 3-5 Rounds
STRATEGY
- Each AMRAP is long enough that you shouldn't come out too hot, but short enough that you should still push the pace, given you have an ample 4 minutes of rest between efforts. Target RPE 7-8 for maximal returns.
- Deadlifts: Start unbroken in early rounds if possible, but it's okay to have 1-2 quick breaks if your back tightens up or your reps slow. Keep the bar close, core braced, and hinge from the hip efficiently.
- Row: Settle into a strong, steady pace that allows you to immediately transition to the box jumps without gasping for air.
- Box Jumps: Stay smooth and rhythmic. Land on your midfeet with soft knees. Jump right back to the box after stepping down, eliminating unnecessary steps.
SUBSTITUTIONS
DEADLIFT
- Reduce Loading/Reps
- Sub Dumbbells or Kettlebells
- Good Mornings
- Barbell Sumo Deadlift
- Kettlebell Sumo Deadlift
40/32 CALORIE ROW
- 32/26 Calorie Ski
- 32/26 Calorie Echo Bike
- 40/32 Calorie Bike Erg
- 500m Run
- 2:30 Effort on Treadmill/Runner
BOX JUMPS
- Reduce Box Height
- Box Step-Ups
- 40 Squat Jumps
- 40 Jumping Lunges
- Alternating Single-Leg Squats
- 40 Reverse Lunges
- Broad Jumps
MOVEMENT PREP
3:00 Easy Row*
*On the Minute:
5 Air Squats + 5 Good Mornings + 5 Box Step-ups
Build to Deadlift Workout Weight & Box Height
2-3 Rounds:
4 Deadlifts
8 Calorie Row
4 Box Jumps