• MikeMega



3 Rounds For Time

30 Double DB/KB Deadlift

20 Box Jump


3 Rounds For Time

30 Double Milk Jug Deadlift

20 Box Jumps/Step Ups

At 3...2..1...Go! You will perform 30 Deadlifts. Then you will complete 20 Box Jumps and that completes one round. Your score is the time it takes to complete 3 rounds.

The weight for this should be moderate to heavy. You can use a traditional deadlift style (weights outside your feet) or a sumo style (weights inside your feet). Both styles get the job down. try out both and see what works best for you. If your going heavy really heavy make sure your wear a belt during the deadlifts.

The intended stimulus of this workout is a faster paced get it done kind of tempo. Both of these movements take a few seconds to perform so there is time to breathe and get a rhythm. So, therefore, there shouldn't be many breaks. Easier said then done we know.

The Box Jumps shouldn't exceed 24". 20" or 18" are completely acceptable as "RX". If jumping on and off the box isn't your thing modify the movement to step ups. If just a regular step up doesn't quite push you enough keep some weights in your hands do it that way. just make sure the box isn't too high. your knee shouldn't go above your hip.

Have fun. Stay safe.

Lets get it!!!

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