Workout of the Day
3, 4, or 5 rounds for time:
22 deadlifts
22 crossovers
22 burpee box jumps

30 minute time cap

Happy Birthday, Madisyn! We’ve got a tough one for her Birthday workout, we hope ya’ll enjoy!

22 burpee box jumps is a very high per-round volume. Most folks would probably be fine tackling 4 rounds, but you should only take on 5 if you’re confident that 110 total reps won’t be an overload for you. The time cap will catch you if you need it, but 30 minutes is a long way to fall to your safety net.

Be sure that the deadlift weight you select is on the lighter side for what you do in a workout; leave some cushion between your chosen load and your heaviest workout weight so that you can hit the day’s volume without blowing up your back.

For the crossovers, let yourself be a little more bold when selecting the relative difficulty. The per-round volume is very low compared to the other two movements, so it will end up serving as more of a distraction than a proportional challenge.

standard: 3 rounds at 135/95 lb bar, 20/12″ box
rx: 4 rounds at 185/135 lb bar, 24/20″ box
sport: 5 rounds at 185/135 lb bar, 24/20″ box
metcon: 5×4:00 on, 1:00 off