Workout Description
For Time
3-9-15-21-15-9-3
Deadlifts (205/145 lb)
Box Jumps (24/20 in)
Why This Workout Is Medium
A pyramid rep scheme couplet combining moderate deadlifts with box jumps.
Benchmark Times for The Quick and the Dead
- Elite: <16:15
- Advanced: 16:15-14:46
- Intermediate: 14:46-12:31
- Beginner: >12:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Totaling 84 deadlifts (205lb) and 84 box jumps. This will test posterior chain/grip stamina for deadlifts and leg explosive stamina for box jumps. Maintaining output through the peak reps (round of 21) is key.
- Power (7/10): Deadlifts, if performed with speed, and box jumps are primary power movements. The WOD tests sustained power-endurance through a challenging rep scheme.
- Speed (7/10): This WOD demands fast cycling of both movements. The ability to maintain a high pace, especially through the middle rounds, and minimize transition time is key for a good score.
- Endurance (6/10): A pyramid rep scheme (3-9-15-21-15-9-3) for time of deadlifts (205/145 lb) and box jumps (24/20 in). This couplet tests strength endurance and explosive power, creating a significant metabolic challenge, especially in the middle high-rep rounds.
- Strength (6/10): Deadlifts at 205/145 lbs are a moderate-heavy load for this volume, making it a good test of strength endurance. Box jumps require relative leg strength/power.
- Flexibility (3/10): Requires good hamstring/hip mobility for deadlifts. Hip flexion for box jumps.
Modality Profile
A G/W couplet with a gymnastics movement (Burpees) and a weightlifting movement (Power Snatches).
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