For total reps:
Tabata deadlifts
Tabata box jump-overs
Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box jump-overs.
♀ 125-lb barbell and 20-inch box
♂ 185-lb barbell and 24-inch box
Post reps to comments.
Stimulus and Strategy:
Today’s workout is a double dose of Tabata — one weightlifting movement and one gymnastics movement. The goal is to move for as much of the 20 seconds as possible with minimal rest. The loading of the deadlift should be light to moderate. For the box jump-overs, consider stepping off the box before jumping into your next rep for safety. Following your last set of deadlifts, you have 10 seconds to transition to the first set of box jump-overs.
Scaling:
Reduce the loading of the deadlift. Reduce the height of the box.
To reduce the complexity of the box jump-overs, consider performing box step-overs.
In case of injury or limitation, perform sumo deadlifts or dumbbell deadlifts. For the box jump-overs, consider performing calories on any available machine.
Intermediate option:
For total reps:
Tabata deadlifts
Tabata box jump-overs
Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box jump-overs.
♀ 95-lb barbell and 20-inch box
♂ 135-lb barbell and 24-inch box
Beginner option:
For total reps:
Tabata deadlifts
Tabata box step-overs
Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box step-overs.
♀ 55-lb barbell and 12-inch box
♂ 75-lb barbell and 20-inch box
Coaching cues:
On the return of the deadlift, focus on sending the hips back and keeping the barbell close to the body until the barbell passes the knees.
Resources:
The Deadlift
Box Jump-Over Variations
Box Step-Over
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