4 Rounds (20:00 cap)
5 Box Jumps (30/24)*
9 Strict Pull-Ups
12 HSPU or Seated DB Strict Press
3 Deadlifts (AHAP/80-85% 1RM)
*Box Jumps go up by 10 each round (5-15-25-35)
High skill, heavy weight, and advanced bodyweight movements in this well rounded workout. Since athletes have the ability to scale this to their individual ability, there shouldn’t be much variance in finish times. All athletes should strive to complete this in 15-17 minutes, with a hard 20:00 minute time cap.
Height on the Box Jumps should allow athletes to complete roughly one rep every 5-6 seconds. These should slow athletes down, but not to a standstill. Pull Ups and Handstand Push Ups should ideally be completed in 2 sets every round. Deadlift weight should be something athletes are intimidated by, causing them to pause and REALLY focus before pulling off the ground. With that said, good mechanics should be prioritized. These should be heavy enough to force athletes to perform these as heavy singles.