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DESCRIPTION

STRUCTURE: In Part 1 athletes will complete 5 sets of 5 Deadstop Deadlifts, pausing fully at the bottom of each rep. In Part 2 Athletes will complete as many reps as possible of an ascending ladder of Deadlifts, Burpee Pull-Ups and Dumbbell Thrusters. The AMRAP starts with 1 Rep of each movement then adds one rep every round until 15 minutes have passed.

STIMULUS: “Giddy Up” is a Threshold workout.

STRATEGY: Athletes should be able to complete 1 Deadlift in 3 seconds or less, 1 Burpee Pull-Up in 5 seconds or less and 1 Dumbbell Thruster in 4 seconds or less.

SCALING: Choose weights for the Deadlift and thruster and a variation for the Burpee Pull-Up that make the mentioned time goals doable even in larger sets

SCORING: Part 1 is scored for total load across the 5 working sets. Part 2 is Scored as Rounds + Reps. Athletes should aim to get into the round of 12.

EFFICIENCY TIPS

-First rounds of the workout will be fast, all about transitions.

-Pace until at least the round of 6

-Grip/Shoulders will fatigue, take smart breaks in the later rounds

STRENGTH

Deadstop Deadlift (Weight)

Deadstop Deadlift

*Pause at bottom of each rep*

5 Sets of 5

*Score = Sum Total Load of All 5 Sets

WOD

GIddy Up (AMRAP – Rounds and Reps)

“Giddy Up”

AMRAP 15:

1 Deadlift

1 Burpee Pull-up

1 Dumbbell Thruster

2 Deadlifts

2 Burpee Pull-ups

2 Dumbbell Thrusters



[Add 1 Rep Every Round]

*Score = Rounds + Reps

RX+-225/155#, 50/35#

RX -185/135, 35/20#

50-59-155/105#, 20/15# Jumping PU

60+-135/95# 15/10#, Ring Row

Basics-8 AMRAP-Light DL, Burpee RIng Rows