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DESCRIPTION

STRUCTURE: In an 18:00 window, athletes will start on the 0:00 with an AMRAP 10 of 1 Burpee Box Jump, 1 Push Jerk, 2 Burpee Box Jumps, 2 Push Jerks. . . adding a rep of to each every round. On the 10:00 athletes will have until the 18:00 to Build to A Heavy Push Jerk. Athletes can come out of the rack.

STIMULUS: “YOU UP?” is a Threshold and Heavy workout.

STRATEGY: Athletes should aim for unbroken sets of Push Jerks

SCALING: If needed, athletes can reduce the load on Push Jerks and height of the Burpee Box Jump.

SCORING: Athletes’ score for Part 1 will be Total Rounds + Reps. If an athlete completes the round of 10’s and gets 3 burpee box jumps in the 11’s, their score would be 10+3. Athletes’ score for Part 2 will be athletes’ Heaviest Load.

EFFICIENCY TIPS

-Athletes can pace Burpee Box Jumps by stepping down from the box and up from the Burpee

-Athletes should transition quickly

-Athletes should try to maintain unbroken sets of Push Jerks as long as possible

-Athletes should take 1:00 post AMRAP to recover before starting to Build to A Heavy Push Jerk

-Athletes may want to Build to A Heavy Push Jerk 3-2-1-1

-Athletes should plan weight jumps and rack logistics before the start of the workout

WOD

“You Up?” (AMRAP – Rounds and Reps)

“YOU UP?”

AMRAP 10:

1 Burpee Box Jump

1 Push Jerk

2 Burpee Box Jumps

2 Push Jerks

3 Burpee Box Jumps

3 Push Jerks



Add 1 Per Per Round

Directly into:

8 min to establish a heavy single

Push Jerk

Example Score 1: If an athlete completes the

round of 10’s and gets 3 burpee box jumps in

the 11’s, their score would be 10+3.

RX+-115/85#, 24/20″

RX-95/65#, 24/20″

50-59-75/55#, 20/16″

60+-65/45#, Step Ups

Basics-Stop at 6 , PVC/BB Burpee Box Step Ups

Push Jerk (8 min to establish 1 Rep Max)