Danny workout
20 min AMRAP: Box Jumps, Push Presses, Pull-ups
A Hero workout honouring a fallen service member.
Danny is a 20 minute AMRAP with big rounds: 30 box jumps, 20 push presses and 30 pull-ups. Each round is long enough that pacing matters from the first rep, and the pull-ups are usually where it slows down. It is a Hero workout honouring a fallen service member.
The workout
As many rounds as possible in 20 minutes of:
- 30 box jumps (24 in)
- 20 push presses (115 lb)
- 30 pull-ups
Duration: 20 min
Loads the timer ready to go: A 20:00 AMRAP clock.
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Needs the latest version of SnapWOD.
Rx loads
Only the men's standards are listed here; scale the box and bar to keep every round moving.
Duration
The workout lasts 20 minutes. Your score is the rounds and reps you complete before the clock stops.
Scaling options
- Lower box or step-ups.
- Lighter bar for the push presses.
- Banded pull-ups or ring rows, or halve the pull-ups.
Strategy tips
- Step down from the box to save your legs and Achilles.
- Break the push presses into two sets you can repeat each round.
- Start the pull-ups with small sets so the later rounds don't stall.
Related workouts
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