Sweatlas — Your Hybrid Training Map

Roy

Heavy pulls, endless box jumps, then a wall of pull-ups — five times over.

The workout (5 Rounds For Time)

  • 5 rounds for time of:
  • 15 Deadlifts — 102 kg (225 lb) / 70 kg (155 lb)
  • 20 Box jumps — 24 in / 20 in
  • 25 Pull-ups

Estimated time: 12–22 min. This is a strength-endurance test that stacks a heavy deadlift, a high-volume plyometric, and a big set of pull-ups into every round. The deadlifts should be quick but never sloppy, the box jumps demand smooth mechanics as your legs fatigue, and the 25 pull-ups are where the workout is truly won or lost. Break the pull-ups before you fail and keep your box jumps controlled to save your Achilles across 100 reps.

Standards

  • Deadlift: floor to full extension, 102/70 kg (225/155 lb)
  • Box jump: two-foot takeoff, full hip extension on a 24/20 in box
  • Pull-ups: chin over the bar, full extension at the bottom (kipping allowed)
  • Total volume: 75 deadlifts, 100 box jumps, 125 pull-ups

Scaling

  • Reduce deadlift to 70–84 kg (155–185 lb) men / 52–61 kg (115–135 lb) women
  • Band-assisted or jumping pull-ups; reduce to 15 per round
  • Step-ups or a lower box in place of box jumps

Coaching tips

  • Keep deadlift sets quick but reset your back on each rep at this load.
  • Break the 25 pull-ups into planned sets from round one to avoid grinding failures.
  • Step down from the box to protect your calves over 100 jumps.

In honour of

Honours U.S. Marine Corps Sergeant Michael C. Roy, 25, of North Fort Myers, Florida, of the 3rd Marine Special Operations Battalion, MARSOC, killed in action July 8, 2009 in Nimroz Province, Afghanistan.

Sweatlas is not affiliated with or endorsed by CrossFit, LLC. “CrossFit” is a registered trademark of CrossFit, LLC.