A newer benchmark test is on deck for this week’s #GutcheckThursday!
Our goal time this week is 15 minutes or faster. You should approach this workout with an aggressive start on the rower & aiming for unbroken sets on the deadlifts. Use the higher volume of box jumps to catch your breath in order to be able to attack the rower aggressively again on the next round. Pick up the pace throughout the workout as you get closer to the finish line! Record your time and how you scaled the workout if needed to be able to compare for a future re-test.
The deadlift begins with barbell resting on the floor and finishes at the top with hips & knees in full extension
The box jump finishes at the top with hips & knees in full extension
Adaptations / Modifications / Scales
Avoid reducing the volume in this workout as overall, it is already relatively low
Modify the load on the deadlifts to be able to perform an unbroken set each round
Reduce the height on the box as needed, or consider step-ups if jumping is not possible this week
Sub the rower for a 400 m run or 1000 m fan bike (Assault/Echo)