05/19/21

AMRAP x 15 MINUTES

7 DB Up-Downs RX (50/35) Scaled (35/20)*

9 DB Sumo Deadlifts

12 Box Jumps (30/24)

*Heavy DBs Optional

(Score is Rounds + Reps)

ADJUSTING

*Reps, Loading, Volume*…

Strength -- We’re looking for our athletes to build to a heavy set of 5 today- this is their chance to touch a heavy barbell this

week! For newer or more deconditioned athletes, we can add a tempo to the sets of 5 reps and have them work at a lighter

weight.

Workout -- Athletes should be able to go through this workout at a steady pace for at least the first half of the AMRAP. If

the weight as written is too heavy to get through the DB Up-Downs unbroken and the DB Sumo DL in 2 sets or less, we can

choose a weight that will allow for this. If the Box Jumps as written are too high to move consistently, we can lower the

height to allow for this.

*Movement Adjustments*...

Strength -- If we have any athletes that cannot pull off the floor, we can raise the starting height to allow athletes to get

into a better starting position. If an athlete cannot pull at all, we can sub a lighter Barbell Good Morning (3 sets of 8-10

reps).

DB Up-Down + DB Sumo DL -- If an athlete cannot pull off the floor, we can sub Up-Down + Mountain Climber today in

place of the DB Up-Down (7-10 reps) and in place of the Sumo DL, we can sub a DB front loaded Good Morning (or Goblet

Squat if we cannot hinge at all!).

Box Jump -- if an athlete cannot jump today, we can always sub Box Step-Ups