The workout was released last night and my first thought was ‘fuck’ – hahaha. Box jumps haven’t been kind to my ankle over the past year so i’ve pretty much avoided them.
New standard this year allowing step ups which was a weird one. Maybe HQ is sick of getting criticized over the danger of high rep bounding box jumps but who knows.
Myself and a bunch of others from CRAIC played around with different variations of jumping up stepping off, stepping up jumping off, stepping up stepping off etc. A lot of people are saying that 10 rounds are not happening with step ups and they are probably right on that if you do them exclusively but doing a combo is probably a good idea.
Warming up I was able to consistently hit 51sec rounds with step ups which is pretty maintainable, assuming that the shoulder to over head and deadlift are not an issue for you. Box jumps/step-ups are between 21-26secs respectively and the S2OH + DL are about 21 secs as well – with the transition times it’s about 45-53sec per round.
The thing to realize is that you cannot slow down if you choose step ups v.s box jumps. If you decide to box jump then you can knock out a couple rounds in the 45-50sec realm then slow down a touch as you get deeper into the 10mins and then start to throw step ups in instead of resting at the top of the box.
I managed to get 9+10 having, only doing box jumps in the first round and I think I only did 10 before changing to step ups. My error was that I paced it a little too much and found I had too much gas in the tank at the end.
Dale got 9+27 doing the same thing. I’m confidant that I can get 10 by just incorporating more Box Jumps early on in the workout to build up some time credit.
I was able to maintain a round a minute until min 5 then it started to slip a little and I couldn’t pull it back enough. I need to gain about 40secs or so to get those 20reps I need to finish that round.
Simple things like going into your first S2OH immediately after the bar touches your chest on the clean and keeping the same grip and not letting go of the bar on the transition to the deadlift are huge in this workout.
There is literally no time to fuck around. No chalk, no water, nothing – Just go for 10mins.
My back and quads were wrecked going into this today from the workout on Tuesday. I’m hopeful that with some rest and mobility over the next few days I’ll be able to hit it hard again on Sunday and get my 10 rounds.