"Jack's Triangle" / For total reps:
As many reps as possible in 2 minutes of: Max-reps deadlifts
As many rounds and reps as possible in 19 minutes of:
4 strict pull-ups
11 box jumps
13 hand-release push-ups
23-calorie bike
As many reps as possible in 2 minutes of: Max-reps deadlifts
There is no rest between AMRAPs.
♀ 155-lb and a 24-inch box
♂ 225-lb and a 30-inch box
Post reps to comments.
Stimulus and Strategy:
Today's workout is in honor of Marine Cpl. Kevin “Jack” Dempsey, 23, of Monroe, Connecticut, who died on Nov. 13, 2004, from wounds sustained by an improvised explosive device while on a reconnaissance foot patrol in Al Anbar Province, Iraq, outside the city of Abu Ghraib. Dempsey was part of the 2nd Reconnaissance Battalion, 2nd Marine Expeditionary Force, based at Camp Lejeune, North Carolina, and had been deployed in Iraq since September. A gifted high school athlete, Dempsey knew he wanted to be a Marine as early as ninth grade, and the Sept. 11 attacks galvanized him to enlist in the Marine Corps in March 2002. He is survived by his mother, Barbara, and his sister, Jennifer.
This workout is a long, unique grind. Choose a moderate deadlift load that allows at least 20 reps per 2-minute AMRAP. Complete pull-ups in under 30 seconds and push-ups in under 1:15 — scale to hit those windows while maintaining full range of motion. The box jumps are higher than usual; find a height that lets you move consistently and finish in under 1:15. The bike will likely be the longest single effort in the 19-minute AMRAP, but should not exceed 2:30. Completing this Rx’d is acceptable even if the intended stimulus is out of reach, but sound mechanics and range of motion are nonnegotiable.
Intermediate option / For total reps:
As many reps as possible in 2 minutes of: Max-reps deadlifts
As many rounds and reps as possible in 19 minutes of:
4 strict pull-ups
11 box jumps
13 hand-release push-ups
15-calorie bike
As many reps as possible in 2 minutes of: Max-reps deadlifts
There is no rest between AMRAPs.
♀ 135-lb and a 20-inch box
♂ 185-lb and a 24-inch box
Beginner option / For total reps:
As many reps as possible in 2 minutes of: Max-reps deadlifts
As many rounds and reps as possible in 19 minutes of:
4 foot-assisted pull-ups
6 box jumps
8 hand-elevated push-ups
12-calorie bike
Rest 45 seconds
As many reps as possible in 2 minutes of: Max-reps deadlifts
♀ 55-lb and a 6-inch box
♂ 75-lb and a 12-inch box