For time:
20 High Box Jumps (30/24″)
15/12 Calorie Bike
5 Deadlifts (315/205 lbs)
WODprep Strategy Top Tips:
Warm-up (10 minutes): Today’s workout is super short and aggressive, so we will want to somewhat simulate that feeling in the warm-up. Use some side planks, good mornings, and kang squats to warm up your posterior chain for the deadlifts. Step-ups will also help. Once your deadlift is warm, hit something short and intense. 9-6-3 box jump and all-out bike. Once done, rest until you feel your heart rate is back down, then hit it.
Stimulus: Power output and lactic threshold
Strategy: We have an all-out effort piece today. The higher box should be a height that’s challenging and you should push the pace on. Once done with the 30 reps there, move onto the bike where you should start to feel the fatigue set in, but you’re going to push it. When you get to the deadlift, make sure it’s a weight you know you can hit safely, and should also be a weight you can hold onto for some reps.
- Box Jump- Our box jumps are higher today, so make sure to use your arms and hips to rise up as much as you can. A step-down is recommended, however, if you are using the 30” you can hop down safely.
- Deadlift- The deadlift should be a pretty challenging weight. Something that can be done in singles but you can flirt with holding onto a few reps to finish the workout. Make sure to keep a safe neutral spine and push through your feet.
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