“If you fight for your limitations, you get to keep them.” – Jim Kwik

Every 1 min for 7 mins: Deadlift

3 Deadlifts, 75% 1RM

Athletes will perform EMOM of 7 minutes to perform 3 touch and go (unbroken) Deadlifts. A good % range for experienced athletes is 65-80%, Focus on proper set up with tension throughout the body. This is set up of nicely for the WOD with lighter DLs. If unsure of DL 1RM, use this time to choose moderate to heavy weight that still allows for GREAT mechanics and a touch and go (unbroken) 3 reps.

Complete as many rounds as possible in 15 mins of:

30/21 Bike Calories

30 American Kettlebell Swings, 53/35 lbs

30 Box Jumps, 24/20 in

30 Deadlifts, 135/95 lbs

In this AMRAP workout, we’ll work through 4 movements with higher rep schemes
We can expect to complete somewhere in 2+ to 3+ round range today

The deadlift is designed to be incredibly light
This should be a weight that you could complete 40+ reps unbroken when fresh

These are full kettlebell swings, finishing with arms overhead
Choose a weight here that allows you to complete the 30 reps within 3 set during the workout

Since these are regular box jumps, let’s stand to full extension at the top of each rep

If short on bikes, stagger heats by 3 minutes
If unable to Bike, complete one of the following:
Equal Calorie Bike Erg, or Row

The bike and box jumps are the two movements in this AMRAP that we won’t break up
We’ll always be moving here, so let’s try to settle into a robotic rhythm on these stations
Hold a speed on both movements that you could see yourself maintaining for 3 rounds

Although on the lighter side, there is a good deal of interference between these two weightlifting movements
It’s likely not a matter of if, but how to partition the 30 reps
If we had to choose one movement to break up more than the other, it would be the deadlifts
The deadlift is a shorter range of motion than the kettlebell swing, so getting the hands right back on after a quick break is easier
Let’s choose a break-up strategy that keeps your rest between these sets to 10 seconds or less
Consider the following options for breaking up 30 reps:
2 Sets: 20-10 or 15-15
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6’s
6 Sets: 5’s