For TimeMetconBenchmark
Deck of Death
Gymnastics
Solo
Workout Details
For Time
Complete the Deck For Time:
Draw cards from a standard 52-card deck plus 2 Jokers.
Suit determines exercise:
Push-Up
Sit-Up
Air Squat
Box Jump
24/20 in
Card value determines reps (face=10, Aces=11).
15Burpee
Coaching Tips
Strategy
- 1Pace yourself throughout the WOD to avoid early burnout, especially as the card values increase.
- 2Try to keep movements unbroken when possible but take quick breaks (3-5 seconds) if necessary to maintain form.
- 3For Box Jumps, use a steady rhythm and focus on landing softly to minimize impact on legs and joints.
- 4Manage the order of movements based on what cards you’re drawing; this can help with fatigue management.
- 5Burpees should be approached with a consistent pace, breaking them into smaller sets if needed to maintain a steady speed.
Safety Considerations
Technical Focus
Maintain proper form to avoid shoulder and back injuries during Push-Ups and Box Jumps.
Recommended Warm-Up
General Warm-Up:
- 50 Jumping Jacks(Get the heart rate up.)
Mobility Work:
- 30 seconds Shoulder Stretch(Focus on shoulder mobility.)
- 30 seconds Hip Openers(Loosen up hips for squats.)
- 30 seconds Wrist Stretch(Prepare wrists for push-ups.)
Activation:
2 rounds- 5 Push-Ups(Light version of WOD movement.)
- 10 Air Squats(Get the legs prepared.)
- 5 Burpees(Focus on form and rhythm.)
Scaling Options
Intermediate
Reduce reps by approximately 20%
- 1
push ups
Push-Ups (from knees).
- 2
sit ups
Sit-Ups with ab-mat.
- 3
box jumps
Step-Ups on a lower box.
- 4
burpees
Burpee to a high plank instead of jumping up.
Scaled
Reduce reps by approximately 40%
- 1
push ups
Banded Push-Ups or Incline Push-Ups.
- 2
sit ups
Sit-Ups with feet anchored.
- 3
box jumps
Box Step-Ups instead of jumps.
- 4
burpees
Burpee without the jump.