Workout Description

Why This Workout Is Very Hard

This AMRAP combines four brutal elements with massive volume. The 30 deadlifts at 225/155 lb are already taxing, but sandwiched between 10 burpees and 58 box jumps creates compounding leg and posterior chain fatigue. The 67 sit-ups offer minimal recovery before repeating. Total rep count per round (165 reps) means most athletes complete 1-2 rounds max, with the deadlift weight and box jump volume being simultaneous limiting factors.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high rep counts — 30 deadlifts, 58 box jumps, and 67 sit-ups — create significant muscular endurance demands across the posterior chain, legs, and core over repeated rounds.
• Endurance (8/10): A 17-minute AMRAP with high-rep, varied movements demands sustained cardiovascular output. The continuous cycling through burpees, deadlifts, box jumps, and sit-ups keeps heart rate elevated throughout.
• Speed (6/10): AMRAP format incentivizes fast transitions and efficient cycling. Burpees and box jumps reward quick turnover, and minimizing rest between movements is critical to maximizing rounds completed.
• Power (6/10): Box jumps and burpees require repeated explosive hip extension and jumping mechanics. The deadlift load also demands some power expression, making this a moderately power-demanding workout.
• Strength (5/10): The 225/155 lb deadlift is a moderate-to-heavy load that challenges strength endurance, especially as fatigue accumulates. Not maximal effort, but meaningful loading within a high-rep context.
• Flexibility (3/10): Basic hip hinge mechanics for deadlifts, hip flexor engagement for sit-ups, and ankle/hip mobility for box jumps are required, but no extreme range of motion demands are present.

Movements

• Sit-Up
• Deadlift
• Box Jump
• Burpee to Target

Scaling Options

Deadlift weight: reduce to 185/125 lb for intermediate athletes, or 135/95 lb for newer athletes — the load should feel challenging but allow sets of 5+ with good form. Burpees to target: reduce the target height or sub standard burpees if shoulder mobility is an issue. Box jumps: scale to 20/16 in, or substitute step-ups at the same height to reduce joint impact and fatigue — keep the same rep count. Sit-ups: sub AbMat sit-ups if needed, or reduce to 45 reps if core fatigue becomes a form issue. Volume modification: if the rep counts feel overwhelming, scale to 8 burpees / 20 deadlifts / 40 box jumps / 50 sit-ups to maintain the intended stimulus while keeping athletes moving.

Scaling Explanation

Scale the deadlift if you cannot perform at least 5 clean reps at the Rx weight when fresh — lower back rounding under fatigue in a long AMRAP is a serious injury risk and a non-negotiable reason to reduce load. Scale box jump height if you have Achilles, knee, or ankle concerns, or if you cannot safely perform repeated jumps with a soft landing. The goal is to keep moving for the full 17 minutes with minimal standing around — if an athlete is resting more than 20-30 seconds at a time in the first half of the workout, the load or volume is too high. Prioritize technique on deadlifts above all else. A successful effort means you are still working hard in minutes 14-17, not gassed by minute 8.

Intended Stimulus

This is a long-domain grind lasting the full 17 minutes, designed to test your sustained aerobic engine and mental toughness. The rep counts are deliberately large and oddly specific — this is a chipper-style AMRAP that most athletes will not complete even one full round of, making it a race against the clock to accumulate as much work as possible. The primary challenge is mental and conditioning-based: managing fatigue across four very different movements while keeping your foot on the gas. Expect a hard, sustained effort that taxes your lungs, legs, and lower back simultaneously.

Coach Insight

Start the burpees at a controlled, rhythmic pace — do not sprint them and blow up early. Aim for a steady cadence you could hold for 2+ minutes. When you hit the deadlifts at 225/155 lb, this is where most athletes make their biggest mistake: going too heavy too fast. Break these into sets of 5-8 from the start, rest 10-15 seconds between sets, and protect your lower back — your hamstrings will already be taxed from the burpees. For box jumps, use a step-down approach rather than rebounding to save your Achilles and quads for the long haul; aim for a consistent rhythm rather than speed. The sit-ups are your 'rest' movement — find a smooth, unbroken groove and breathe. Common mistakes: treating this like a sprint in the first 3 minutes, going unbroken on deadlifts and burning out, and losing mental focus during the high-rep box jumps and sit-ups. Suggested deadlift rep scheme: 8-7-6-5-4 with short breaks. Keep transitions sharp — every second counts in an AMRAP.

Benchmark Notes

Each round is 10 burpees to a target, 30 deadlifts at 225/155 lb, 58 box jumps and 67 sit-ups: 165 reps. L5 (1.75-2.1 rounds) takes about 8 minutes a round. Elite athletes hold about 4:15 a round (4.1+ in 17 minutes).

Modality Profile

4 movements total: Burpee to Target (G), Box Jump (G), Sit-Up (G) are all gymnastics/bodyweight movements; Deadlift (W) is the only weightlifting movement. That's 3G and 1W = 75% Gymnastics, 25% Weightlifting, 0% Monostructural.

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