“Pumped Up Game Changer” is a CFNE workout from back in the day. Simple combination of moderately heavy deadlifts and high box jumps.
Scaling: The weight on the deadlift still should be something that athletes are capable of completing 12+ repetitions when fresh. Within the workout, this should be a weight that athletes can work through small sets with. Having to perform singles likely means the bar is too heavy for what we are looking for. On both movements, let’s try and stretch a bit heavier and a bit higher than athletes are accustomed to.
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Strategy: With a heavier weight and a front loaded workout, the first two rounds are all about preserving manageable sets on the deadlifts. Breaking the bigger sets down into smaller goals will better allow athletes to maintain similar work to rest later on. There are a few ways to attack this. The simplest math would be to go three sets (7-7-7) for the set of 21. The other option would be a descending rep scheme (6-5-4-3-2-1). With the descending rep scheme, athletes are able to take less rest knowing that they don’t have to complete as many reps the next time they pick up the bar. For the set of 15, these options would be (5-5-5) or (5-4-3-2-1). For the set of 9 we’re looking at (3-3-3) or (4-3-2). While breakup strategy matters on the deadlifts, one steady pace is more important on the box. It isn’t about speed, rather not slowing down. Especially with the higher box, finding a methodical rhythm is our aim here. Resting on the top of the box and immediately jumping up when both feet hit the floor is a great way to keep athletes on track.
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Jeremy & Lisa