Workout Description
AMRAP in 10 minutes
5 Shoulder-to-Overheads (115/75 lb)
10 Deadlifts (115/75 lb)
15 Box Jumps (24/20 in)
Why This Workout Is Medium
Open WOD (Triplet AMRAP). 10 mins: moderate S2OH (115lb), moderate DL (115lb), box jumps. Tests moderate barbell cycling/conditioning.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): A 10-minute AMRAP of 5 shoulder-to-overheads (115/75 lb), 10 deadlifts (115/75 lb), and 15 box jumps (24/20 in). This triplet tests sustained work capacity and muscular endurance with moderate loads and plyometrics.
- Stamina (7/10): Cycling moderate S2OH, deadlifts, and box jumps for 10 minutes tests shoulder/triceps pushing stamina, posterior chain/grip stamina (deadlifts), and leg explosive stamina (box jumps).
- Power (6/10): Shoulder-to-overheads (if jerked) and box jumps are explosive movements. Deadlifts, if performed with speed, also contribute. Maintaining power output for 10 minutes is tested.
- Speed (6/10): Efficient cycling of all three movements with consistent pacing and minimal rest is crucial for maximizing rounds.
- Strength (5/10): Barbell movements at 115/75 lbs are moderate loads that test strength endurance. Box jumps test relative leg strength/power endurance.
- Flexibility (3/10): Requires shoulder mobility for S2OH (overhead), good hamstring flexibility for deadlifts, and hip flexion for box jumps.
Modality Profile
A triplet of one gymnastics movement (Box Jump) and two weightlifting movements (S2OH, Deadlift). Profile: 67% W, 33% G.
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