AMRAPMetconBenchmark08:00
Open 14.3
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
08:00
AMRAP in 8 minutes:
10Deadlift
↳ 135/95 lbs (61/43 kg)
15Box Jump
15Deadlift
↳ 185/135 lbs (84/61 kg)
15Box Jump
20Deadlift
↳ 225/155 lbs (102/70 kg)
15Box Jump
25Deadlift
↳ 275/185 lbs (125/84 kg)
15Box Jump
30Deadlift
↳ 315/205 lbs (143/93 kg)
15Box Jump
35Deadlift
↳ 365/225 lbs (166/102 kg)
15Box Jump
Original WOD
AMRAP in 8 minutes: 10 Deadlifts (135/95 lbs) 15 Box Jumps (24/20 in) 15 Deadlifts (185/135 lbs) 15 Box Jumps (24/20 in) 20 Deadlifts (225/155 lbs) 15 Box Jumps (24/20 in) 25 Deadlifts (275/185 lbs) 15 Box Jumps (24/20 in) 30 Deadlifts (315/205 lbs) 15 Box Jumps (24/20 in) 35 Deadlifts (365/225 lbs) 15 Box Jumps (24/20 in)
Coaching Tips
Strategy
- 1Pace yourself through the deadlifts, especially as the weights increase.
- 2Keep box jumps consistent to minimize fatigue; choose a pace that keeps your resting intervals short.
- 3Focus on breaking the deadlifts into manageable sets if necessary, especially when weights increase.
- 4Use the transition from deadlifts to box jumps to catch your breath; this is a good time to reset your grip.
- 5Stay mindful of your foot placement on the box jumps to avoid missed jumps.
Safety Considerations
Technical Focus
Maintain a neutral spine and avoid rounding your back during deadlifts.
Recommended Warm-Up
General Warm-Up:
- Row - 2 min easy
Mobility Warm-Up:
- Hip Flexor Stretch - 30 sec each side
- Hamstring Stretch - 30 sec each side
- Spinal Twist - 30 sec each side
Activation Warm-Up:
2 rounds- 5-10 Light Deadlifts(Use approximately 50% of the weight you plan to lift.)
- 5-10 each leg Box Step-ups(Focus on controlling your movement.)
Scaling Options
Intermediate
Reduce weights by 20%.
- 1
deadlift
Weight: 108/76 lbs (49/34 kg)
- 2
box jump
Scaled
Reduce weights by 40%.
- 1
deadlift
Weight: 81/57 lbs (37/26 kg)
- 2
box jump
Replace with Box Step-ups