AMRAP 13:00
6 deadlifts, 155/105 lbs
12 box jump-overs, 24/20″
18/15 Calorie Bike
WODprep Strategy Top Tips:
Warm-up (10 minutes): Between all of our movements in the workout today, we’ll be using a lot of legs and posterior chains. Some inchworms, side planks, and good mornings will help get all of those things warm. A few pace rounds will be very helpful in determining the pace of the bike.
Stimulus: Moderate time domain aerobic capacity and posterior chain endurance.
Strategy: For the deadlifts, make sure it is a weight that there is no issue at any point to hit 6 reps. The idea here is to be moving relatively quickly throughout these rounds. Treat the box jumpovers as an area to almost rest as you get your heart rate back down. The bike should be pushed somewhat, but understanding that the AMRAP is on the somewhat longer side.
- Box Jump Over- Make sure to use your arms and hips to rise up as much as you can to conserve energy. A step-down is recommended, however, if you are using the 30” you can hop down safely.
- Deadlift- The deadlift should be a moderate weight that should be held unbroken for the first few rounds, then maybe some smart breaks toward the end that allow you to get right on the box.
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