Workout of the day

We’re taking your Saturday to the next level with this high-intensity workout! The combination of deadlifts, burpee box jump overs, and running will challenge your strength, agility, and endurance. This is a non-stop grind – let’s get after it and crush this WOD!

The workout of the day consists of:

For time: 8 Deadlifts (225 lbs / 102 kg) 12 Burpee Box Jump Overs (24 inches / 60 cm) 400 meters Run 6 Deadlifts (225 lbs / 102 kg) 9 Burpee Box Jump Overs (24 inches / 60 cm) 300 meters Run 4 Deadlifts (225 lbs / 102 kg) 6 Burpee Box Jump Overs (24 inches / 60 cm) 200 meters Run 2 Deadlifts (225 lbs / 102 kg) 3 Burpee Box Jump Overs (24 inches / 60 cm)

Scaling

  1. Deadlifts: Scale the weight to 155 lbs / 70 kg if the prescribed weight is too heavy.
  2. Burpee Box Jump Overs: Scale to Burpee Step-Ups or regular Burpees if necessary.
  3. Running: Substitute with rowing (same distance) or 250/200/150m for the respective runs if running is not an option.

No equipment

  1. Deadlifts: Use a sturdy backpack filled with books for the deadlift motion.
  2. Burpee Box Jump Overs: Perform Burpee Tuck Jumps if you don’t have a box.
  3. Running: Do high knees in place for 90 seconds, 60 seconds, and 45 seconds for each run segment respectively.

Warmup

Complete 2 rounds:

  1. 200m light jog
  2. 10 Bodyweight Good Mornings
  3. 10 Box Step-Ups
  4. 10 Air Squats
  5. 5 Burpees

Cooldown

  1. 400m walk to cool down
  2. Pigeon Pose - 1 minute each side
  3. Hamstring Stretch - 1 minute each side
  4. Couch Stretch - 1 minute each side
  5. Seated Forward Fold - 1 minute