Workout of the Day
PARTNER METCON
AMRAP 18 MIN
3 Burpee Box Jump Overs (24/20″)
3 Deadlifts (225/155lb)
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
12 Burpee Box Jump Overs
12 Deadlifts
15 Burpee Box Jump Overs
15 Deadlifts
Notes
With one partner working at a time, trade off on sets of the couplet, as such:
Partner A: 3 BBJO, 3 Deadlift
Partner B: 3 BBJO, 3 Deadlift
A: 6 BBJO, 6 Deadlift
B: 6 BBJO, 6 Deadlift
then each partner completes the set of 9, and so on.
*When you finish the round of 15, go back to the top and start again at 3!
Box: 24/20/16/12/6″
Prioritize jumping even if it means lowering the height of the box or using a 6″ pad and/or eliminating the “over” portion of the movement.
Deadlift: 225/185/155/135/105/85
Select a moderate load that you could complete at least 12 consecutive reps with when fresh.
Programming Template: Week 6/8
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