WOD
“Four in 21”
21 Minute AMRAP
9 Deadlifts (155lbs/105lbs)
7 Pull ups
5 Burpees
3 Overhead squats (155lbs/105lbs)
*STIMULUS*
Total time: 21 minutes
Total rounds: 6-10 rounds
*White Board Brief:*
Today we see a longer, more “interesting” AMRAP. The deadlift load should be light, relative to our ability, and be a load that we can touch and go for 9 unbroken reps the majority of the workout. They should take us no longer than :20 to complete. The 7 pull ups should be something that we could perform unbroken and regardless of how we scale, should take us under :20 to complete each round as well. The 5 burpees should be fast and take somewhere between 10-15 seconds consistently to complete. The overhead squat should be a moderate load that we can either snatch or power snatch from the ground and consistently perform the reps unbroken for the balance of the workout. They should also be taking us under :15-:20 to complete. Ideally, we should only be using one bar for the overhead squats and deadlifts.
*Modifications*
1. Deadlift
– Scale the load to a weight that will allow us to perform 9 unbroken reps for the balance of the workout
– If we are unable to deadlift due to a single leg injury, perform single leg Reverse leg deadlifts on the good leg
2. Pull up
– If we can consistently perform 1- 2 pull ups, perform 4 total
– If we are still working towards our first strict pull up, perform jumping pull ups today
3. Burpee
– If performing 5 burpees will take us over 15 seconds consistently to complete, scale to 3 burpees
– If we are unable to perform burpees due to injury, perform up-downs
– If we are unable to perform updowns, perform ball slams
4. Overhead squat
– Scale the load that will allow us to either power snatch or squat snatch the first rep each time and perform unbroken reps for the balance of the workout
– If flexibility limits the load we can lift, or we are very new to the movement, perform 2 PVC overhead squats and then 2 front squats following the same volume/loading guidelines
– If we are unable to squat due to injury, perform 3 hang muscle cleans at a relatively light load