TheBoltBlog

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
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For every athlete in the world, this workout will eventually come down to deadlifts. For just about every single athlete I will recommend step ups from the beginning of the workout, particularly if you don’t like deadlifts. The few seconds you lose doing step ups will quickly pay off when you are able to do bigger sets in the moderately heavy and heavy weights (whatever that is for you). And the longer this workout goes, the time difference between step ups and box jumps will likely decrease. Two other advantages of step ups: you are much less likely to no rep or miss the box, and they split more of the demand to the anterior (front) which should allow your posterior (back) to be somewhat “saved” for the deads.
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DISCLAIMER!!!!!
Be smart with this workout! Know your body, your capacity, your goals, and past injuries. I don’t want to see anyone pulling with crappy technique to finish 10,732nd vs 11,321st.
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WEIGHTS
Weights are easy for the guys. Start with a 45lb plate. Add a 25lb plate. Take off a 25lb plate and add another 45. Continue until you reach 365!
Ladies, the easiest way to stage your weights while using a ladies bar:
Round 1 – 25lb plate + 5lb Plate
Round 2 – Take off the 5lb Plate and add a 25lb plate
Round 3 – Add a 10lb plate
Round 4 – Add a 15lb Plate
Round 5 – Add a 10lb Plate
Round 6 – Add a 10lb Plate

Choose your work today based off of the day you will make your Open attempt. Friday – Active Rest/Mobilize, Saturday – Can do today’s WOD or Goat Work.
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A1. Back Squat 5-4-3-2-1
A2. Strict/Wgt Pull Ups 5×3
+
3 RFT
25 Cal Row
50m KB Front Rack Carry
75 Double Unders

MU Skill Work
—
Athletes working on MU
False Grip Ring Row or MU transition
Deep Bar/Ring Dips
Hip Extension to Glute Bridge
Belly to Bar Pull Ups
Jumping Rings/Bar to support
Transitional Skills
+
AMRAP – 12
4 C&J 135/95
6 TTB
8 Burpees onto 45lb plate
———
Athletes proficient with MU
1 Power Snatch + 2 OHS + 1 Snatch
+
AMRAP – 10
1-4 MU
4 C&J 135/95
8 Burpees onto a 45lb plate

7 sets
5 TnG DL
10-15 Wall Ball
100m Sprint
– rest 1 min
+
3 RFQ
10 Alternating TGU
20-30s Bat Wings
14 Single Arm KB Lunges

5 sets
3 Position Clean + 1 Jerk
+
Helen
3RFT
400m Run
21 KB Swing
12 Pull Ups
Compare to 1.13.14

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern