Workout Description
3 Rounds For Time
500 meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20 in)
Why This Workout Is Medium
Girl WOD (Triplet). 3 rounds combining rowing, potentially heavy bodyweight deadlifts, and box jumps, testing conditioning and strength endurance.
Benchmark Times for Christine
- Elite: <21:00
- Advanced: 21:00-17:00
- Intermediate: 17:00-13:30
- Beginner: >13:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Three rounds combining 500m rows with bodyweight deadlifts and box jumps creates a strong cardiovascular stimulus and tests pacing.
- Stamina (7/10): Muscular stamina for deadlifts (posterior chain, grip) and box jumps (legs) is challenged, especially when performed after rowing efforts.
- Strength (6/10): Deadlifts at bodyweight for 12 reps per round are a significant strength component for many athletes.
- Speed (6/10): Rowing pace and quick cycling of deadlifts and box jumps are important for a good time.
- Power (5/10): The row and box jumps have power components. Deadlifts can also be performed explosively.
- Flexibility (3/10): Requires good hamstring flexibility for deadlifts and hip flexion for box jumps.
Modality Profile
A classic triplet combining one movement from each modality: Row (M), Deadlift (W), and Box Jump (G). The stimulus is evenly distributed.
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