Workout Description
Complete the Deck For Time
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.
Suit determines the exercise:
Hearts = Push-Ups
Diamonds = Sit-Ups
Clubs = Air Squats
Spades = Box jumps (24/20 in)
Card value determines the number of reps (face cards = 10 Aces = 11).
Jokers = 15 Burpees
Why This Workout Is Medium
A card-based workout assigning reps of bodyweight movements based on draws. Tests endurance and luck of the draw.
Benchmark Times for Deck of Death
- Elite: <36:01
- Advanced: 36:01-32:01
- Intermediate: 32:01-25:01
- Beginner: >25:01
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Muscular stamina is tested across pushing (push-ups), core (sit-ups), legs (squats, box jumps), and full body (burpees) depending on card draws.
- Endurance (6/10): The random nature and volume of reps (sum of a deck of cards) across varied bodyweight movements create a moderate, sustained cardiovascular challenge.
- Speed (4/10): Efficiently moving through the reps for each card draw and minimizing rest helps complete the deck faster.
- Power (3/10): Box jumps and burpees have a power component, but the overall WOD is more about work capacity and endurance.
- Strength (2/10): Primarily bodyweight movements; maximal strength is not a significant factor.
- Flexibility (2/10): Basic range of motion for all potential movements.
Modality Profile
A workout where the movements are determined by drawing cards. The movements listed (Push-ups, Sit-ups, Squats, Burpees) are all gymnastics, making this a pure G workout.
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