Workout Description

Why This Workout Is Hard

Amer is short and low-volume (72 total reps), but the 1.5× bodyweight deadlifts add significant strength demand. Movement complexity averages moderate-to-advanced thanks to burpees, while box jumps require coordination and power. Most athletes finish in 7–10 minutes, placing it in the 5–12-minute domain. Net result: a solid Hard piece that rewards heavy pulling under fatigue and crisp pacing.

Benchmark Times for Amer

• Elite: <7:00
• Advanced: 7:30-8:00
• Intermediate: 8:30-9:00
• Beginner: >13:00

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): Twelve deadlifts at 1.5× bodyweight require robust posterior-chain strength. Most athletes use quick singles or doubles, so success hinges on heavy pulling capacity and maintaining mechanics under fatigue.
• Power (6/10): Explosiveness helps: aggressive deadlift drive from the floor and efficient box takeoffs/landings. Snappy burpee transitions also reward power production without excessive fatigue.
• Speed (6/10): Short sets promote quick transitions and a steady cadence. The heavy bar limits pure sprinting, but faster bodyweight cycling and minimal setup time separate better scores.
• Stamina (5/10): Moderate total volume demands repeatable effort across four rounds. Burpees and box jumps accumulate leg and lung fatigue while the heavy pulls recur, requiring consistent output without redlining.
• Endurance (4/10): Primarily anaerobic power with a brief aerobic contribution. The 7–10 minute window taxes breathing but isn’t long enough to be a pure cardio effort. Heavy barbell intervals spike heart rate.
• Flexibility (2/10): Ranges are standard: hip hinge, burpee extension, and safe box landings. Basic hamstring and ankle mobility suffice; no advanced overhead or deep squat positions are required.

Movements

• Burpee
• Deadlift
• Box Jump

Scaling Options

Scale to: Deadlift at 1.0× BW (or 0.75× BW) • Box to 20/16 in or step-ups • 3 rounds for time

Scaling Explanation

These options preserve the stimulus by keeping patterns intact while adjusting load, impact, and volume to maintain a fast, repeatable pace and safe mechanics.

Intended Stimulus

Fast, gritty triplet with brief spikes of heavy strength. Hold smooth, unbroken burpees and box jumps, then take deliberate, efficient deadlift singles or doubles. You should breathe hard but stay composed. Each round feels like a controlled sprint; manage the barbell so back and leg fatigue don’t stall later rounds.

Coach Insight

Pace the first round just under redline, then match or slightly negative split. Keep transitions tight—bar to floor to box with minimal steps. Most important: Deadlift discipline. Quality singles or crisp doubles beat failed touch-and-go. Avoid: Standing around between reps, jumping too far from the box, and soft bracing on the pull.

Benchmark Notes

Use these time targets to gauge pacing and capacity. Beginners should move steadily to finish within the cap; intermediates aim around 9–11 minutes; advanced athletes finish under 8. Top performers go sub-7 by pushing bodyweight cycles and managing efficient deadlift singles or quick doubles.

Modality Profile

Two of the three movements are bodyweight (burpees and box jumps), which dominate time spent. The heavy deadlift, though only 12 reps total, consumes significant time and raises the weightlifting share. There’s no monostructural element; conditioning comes from cyclical bodyweight work.

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