For TimeMetconBenchmark
The Quick and the Dead
3-9-15-21-15-9-3
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
3-9-15-21-15-9-3 reps of:
Deadlift
↳ 205/145 lbs (93/66 kg)
Box Jump
24/20 in
Coaching Tips
Strategy
- 1Break up deadlift reps into manageable sets to maintain form, especially as fatigue sets in.
- 2Take advantage of the rest between box jumps and deadlifts to recover your breath and reset mentally.
- 3Focus on an explosive takeoff on the box jumps—this will grant you better efficiency and speed.
- 4Stay consistent with your pacing; avoid going too fast early on, as the ladder structure will test your endurance later.
- 5Control the landing on your box jumps to prevent injuries—ensure a soft landing with knees aligned over toes.
Safety Considerations
Technical Focus
Ensure proper form on deadlifts to prevent rounding of the back.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Row or Bike - 2-3 min(Easy pace to warm up the body.)
Mobility Stretching:
- 30 sec Hamstring Stretch - 30 sec(Focus on hamstrings and lower back.)
- 30 sec Hip Flexor Stretch - 30 sec(Maintain a straight back during the stretch.)
- 30 sec Ankle Mobility - 30 sec(Warming up the ankles for box jumps.)
Activation:
2 rounds- 8-10 Deadlifts (light) - 30 sec(Use lighter weight to practice form.)
- 8-10 each leg Box Step-Ups - 30 sec(Focus on control and proper foot placement.)
Scaling Options
Intermediate
Reduce weight and modify movements to maintain intensity without compromising form.
- 1
deadlifts
Weight: 165/115 lbs (75/52 kg)
- 2
box jump
Reduce box height to 20/16 in.
Scaled
Substantial weight reduction and easier movement alternatives.
- 1
deadlifts
Weight: 125/85 lbs (57/39 kg)
- 2
box jump
Change to Box Step-Ups (12-16 in) instead of jumps.