Open 14.3
The Open
Workout description
8 Minute Circuit: - 10 Deadlifts (135/95 lb) - 15 Box Jumps (24/20 in) - 15 Deadlifts (185/135 lb) - 15 Box Jumps (24/20 in) - 20 Deadlifts (225/155 lb) - 15 Box Jumps (24/20 in) - 25 Deadlifts (275/185 lb) - 15 Box Jumps (24/20 in) - 30 Deadlifts (315/205 lb) - 15 Box Jumps (24/20 in) - 35 Deadlifts (365/225 lb) - 15 Box Jumps (24/20 in)
Warmup:
10
min
Equipment:
Dumbbell, Plyometric Box
Air Bike
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
Start with 10 Deadlifts at a lighter weight, focusing on form to set a strong foundation. Move to 15 Box Jumps, emphasizing explosive power and soft landings. As the weights increase, maintain your form on each Deadlift, ensuring your core is engaged. Continue the pattern, aiming for quick transitions to keep your heart rate up.
Open 14.3
The Open
Workout description
8 Minute Circuit: - 10 Deadlifts (135/95 lb) - 15 Box Jumps (24/20 in) - 15 Deadlifts (185/135 lb) - 15 Box Jumps (24/20 in) - 20 Deadlifts (225/155 lb) - 15 Box Jumps (24/20 in) - 25 Deadlifts (275/185 lb) - 15 Box Jumps (24/20 in) - 30 Deadlifts (315/205 lb) - 15 Box Jumps (24/20 in) - 35 Deadlifts (365/225 lb) - 15 Box Jumps (24/20 in)
Warmup:
10
min
Equipment:
Dumbbell, Plyometric Box
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
Start with 10 Deadlifts at a lighter weight, focusing on form to set a strong foundation. Move to 15 Box Jumps, emphasizing explosive power and soft landings. As the weights increase, maintain your form on each Deadlift, ensuring your core is engaged. Continue the pattern, aiming for quick transitions to keep your heart rate up.