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
Resources:
The Deadlift
The Box Jump
The Hand-Release Push-Up
Rogue Echo Bike
Foot-Assisted Pull-up
Hand-Elevated Push-up
The Story Behind Jack’s Triangle Hero WOD
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Comments on 260714
161 Comments
25+184+20=229reps
Rx Deadlift 34-23reps
19m AMRAP 4rds+rep
Total 262reps
30reps
5rnds + 4 pull ups
32reps
lost count for first set of deadlifts.. Minimum 26 reps
5 rounds
22 deadlifts
M rx
22
3
16
206
22
3+7
24
30 DL
4+15
23 DL
209lbs
29 Deadlifts at 225lbs
4 rounds (adapted: pullups + walking lunges + 13 pushups + 200 S.U.)
6 rounds + 28 reps
205 DL - 22,16
3 rounds + 28 reps (Cals were on elliptical, only have reclined bikes, which I don't care for.) BJ were @ 20" - all my knees can stand
Finished 4th round and did a 5th round untimed after 2d 2 mins of DL.
115 lbs deadlift, assisted pullups. 15 reps, 4 cycles, 13 reps.
5 rounds plus 4 pull ups and 11 box jumps
18 dead
3 + 15
11 dead
34 DL
6 rounds
21 DL
56M
DL: R1-25/R3-20 @ 185#
5+5 reps
30” BJ
First round sub 4:30
Sec round an athlete got acute backache which I had to atend to.
RX 26 Deadlift, 3+4, 15 Deadlift
messed up my time and only did 17 min AMRAP in middle
30 Deadlift - 4 rounds - 22 Deadlift RX
40F 4’11” 115lbs
scaled back a bit, coming back from a tweaky low back
65# DL x45 / 4 rounds + into box jumps (20”, banded pull-ups, 13 HRPU, 15 cal bike) / 65# DL x30
went lighter on purpose to test the back without risking it - felt good the whole way through, HR stayed in the 170s most of the workout. RIP Cpl. Dempsey
56 DLs, 185 lbs
5 rounds, 23" jumps, 400m run
24 reps @ 225#
4 rounds+4 pull-ups+11 box jumps+3 hand release pushups
12 reps at 225#
4 Rounds + 28
20 DL
RX
Deadlift: 175 lb
Sustitución: 200 m row
Deadlift inicial: 28
AMRAP central: 6 rondas + 11 reps
Deadlift final: 23
Primeras dos rondas: error de marcación; 6:25 combinadas
Parciales fiables: 3:12 / 3:08 / 2:52 / 2:43
Nota: pacing estable y cierre progresivo; escala correcta.
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-wall ball shots(calorie bike)
As many reps as possible in 2 minutes of:
Max-reps deadlifts
There is no rest between AMRAPs.
♂ 225-lb and a 30-inch box 20-lb med ball
AMRAP 1: 2 minutos= 23 reps
Sin descanso (omitido - -)
AMRAP 2: 9 minutos
Tiempos de ronda:
Ronda 1 03:26
Ronda 2 03:53
03:39.50 +27 s
Tiempo restante: 01:41 + 28 reps
Sin descanso (omitido - -)
AMRAP 3: 2 minutos = 23 reps
185 dl for 24 then 5 rounds + 4 pull ups 11 jumps 6 push ups followed by 185 dl for 28
176 total reps
5 rounds.
15 reps.
Intermedio.
Did 15 DL 155#, 10 Pull ups, 30 Box step up 20”, 40 Push ups, 70 cal bike, disregarded timing.
225dl. 4spu. 11bj. 13 hrpu. 23 cal
85# DL
Red band PU
12 calorie bike
30 DL - 4 rounds & 4 reps - 24 DL
22 DL 225#
4 rounds + 15 reps
20 DL 225#
261
33 - 4rds RX - 23 with 185lbs
Rx 389 reps
42 Deadlifts
6 rounds + 3 Strict Pull-ups
38 Deadlifts
*5’s on all Deadlifts, belt on 1st set, no belt on 2nd.
*Unbroken Strict Pull-ups and HR Push-ups.
*Echo Bike ~62-65 RPM
Fantastic!
Almost Superman!
2 min 42 rep
19 min 6 rounds
2 min 38
2nd day back in CrossFit after a month off! (Unexpected like event) 🥵
Hope everything's good Marcela!
Modified Intermediate
20 deadlifts #155
Then
3 rounds of
4 pull-ups
11 box jumps 16”
13 hand release push-ups
15 cal echo bike
Then
20 deadlifts
intermediate 24/6+15/22
Rx 40/4+28/35
Great job!
4 rounds 28 reps rowed due to no bike
25 Dead lifts x205
Should have used 225
RIP Jack
Scaled to
2 min amrap
155# dl==24
19 min amrap
4 strict pull ups
11 step up 24"
13 hrpu
3 min air bike
3 rnds plus 4/11/13/1 min bike
2 min amrap
155# dbl==21
m/56/180
Great work to all of you!
Iron Mike!
🎥 YouTube: https://www.youtube.com/watch?v=iaaWnIfVeTg
Hero WOD Jack's Triangle ✅
Men's RX
• 225-lb deadlifts
• 30-inch box
325 Total Reps
30 deadlifts
270 reps during the AMRAP
25 deadlifts to finish
92° with high humidity made this one a grind, but I stayed in control from start to finish. The new pull-up bar made a noticeable difference with full extension on every strict pull-up, and the deadlifts felt great throughout.
Always looking for ways to improve on the Road to Quarterfinals 2027.
37 DLs@225lbs
6 rounds (had to let the Airdyne coast to get that last calorie)
36 DLs@225lbs
Total: 379
Bravo, Sam!
As rx'd, 21 DL / 3 rounds + 14 cals (195) / 19 DL.
Did not push this too hard - just trying to complete successfully. Deads in sets of 5 every 30 seconds, plus 1 at the end. Did box step-ups instead of jumps. Not ready for 30" jumps yet. This was first time since surgery doing 30" step-ups - those were not trivial. Rest was straightforward. Deads at the end, did 2 sets of 5, then 3 sets of 3.
53m/5'10"/190
Day 103 post-surgery for spinal cord de-tethering.
Wow, Chris, that's awesome work on the recovery road! Very well done!
RIP CPL Dempsey
Rx’d except subbed rower cals:
40 DL, 5 rds + 7 reps, 31 DL
Hell yeah, amigo!
Kicking arse, as usual.
Excellent, CN/NC!!
22 reps
3 rounds +11 bj
15 reps
32/5+5/21
It’s only 90* outside…..
36, 6 rounds plus 4 pull-ups, 18
m,45,190
Intermediate: 21 DLs, 243 reps, 16 DLs
1: 40
2: 8 rds
3: 40
Wow! Hope that hip gets back to 100% soonest.
30" box step-ups instead of jumps
20 reps
4 RDs
21 reps
- 80 lb dbs on deadlift (both heads touching floor each rep)
- 11 burpees for box jumps
- life fitness bike
32 reps
4 + 42 (14 cals on 5th round)
27 reps
23 reps
3 Rounds + 23 reps
17 reps
338 reps
214 reps
20 DL
4 rds 4-11-13-15
22 DL
M/44/172
A19: 3 rounds + 14 reps (173)
A2: 20 deadlifts
1-2 strict pull-ups, rest with partial toe-assist, RX box jumps/push-ups,
no bikes - subbed for 25 cal on rower
M46 Intermediate
28 reps
5+13
21 reps
155-lbs deadlifts, 24" box, row for calories
33 DL + 5 rounds + 23 DL = 311 total reps
302
220lb trap-bar DL x 25
5 rounds, subbed rower
DL x 22
Total 258 Reps
DL: 26 reps
AMRAP : 6 rounds
DL : 16 reps
Men RX
20 DL
3 rounds + pull-ups+ 5 box jumps
20 DL
Total: 200 reps
AMRAP: 5 rounds + 41 = 296
DL: 28 x 135 lbs
Excellent!
Scaled subbed
185lb DLs, 24" box, 18 cal row (sub for 23 cal bike)
28 DLs - 5rds + 28 (through the HRP) - 20 DLs
Finished the 6th round and did 8 more DLs after (about 2-3 min)
Read Chris S's rant, listen to your body. If the body is telling you 'not that heavy, not today', then reduce the load. If your technique is falling apart, scale the movement. DLs could have gone either way for me today - chose to stick with 185 after warmup. No bike so row was a ready option, but had to look at a conversion/equivalency chart and make an inference on what row cals would be close to 23 bike cals in roughly the same time domain. Had to redo a pull-up rep in round 5, and did a pair and 2 single in the 6th set. 30" BJs weren't going to be a thing unless I went somewhere other than my garage to do this.
Hoorah Cpl. Dempsey! Peace to you and your family.
Fantastic work, insight & bonus points on that finished round!
4 Rounds plus 4 Pull-ups and 3 Box Jumps
21 Deadlifts
RX
5 pull-ups
10 box jumps (46cm)
15 pushups
20 KB swings (35#)
20 cal row
Almost finished 4th or 5th round. Got to the rower when time elapsed
RX modified rower for bike
21 DL
4 rounds + 4
14 DL
Rest Easy USMC Cpl.Kevin "Jack" Dempsey peace to all who loved him, with gratitude, total reps 390*(6 rounds +5) DL: 85# 42/37/AMRAP:311, foot assist pu,box SU-20inch/elevated pushu/cals rowed:Rx rep scheme *finished 7th in 2:52 after final DLs
Another insane performance by Madame Favo and her untrustworthy sidekick Wes. Amazing.
Effing website is not taking my post, and the ap doesn't show today's workout, so I have to poach off of Favo.
185# DL, 24" box jumps, row cals, Rx rep scheme.
25
4 rounds (204 reps/cals)
14
243 total reps
Eternal gratitude to Cpl Dempsey for his sacrifice in defense of our country. And peace for his family and friends, who continue to live with the emptiness and pain of his commitment.
The Indominable Favo and the Rixpress crushin it!
Thank you! And very nice job, Jim!
Intermediate
23 reps
3 rounds 34 reps
16 reps
4 rds + 8 calories (so close)
10 DL
4 rds + 8 calories (so close)
10 DL
3 rds + 6 reps
15 DL
Beginner option:
For total reps:
As many reps as possible in 2 minutes of:
Max-reps deadlifts 50 reps @ 95- lbs
6-rds
3+25
DL-29(25#DB’s)
26 DL; 4 + 28; 21 DL
Could have RXd int. Next time.
substitue 15 bike for 100 su jump rope
207 reps = 4 rounds + 35
24 res = 2min DL @#18
30 DLs 2:00 85# bar
157 reps in 19:00
15 DLs last 2:00
finished last 15 bike cals in 2:40 OT
.25 (bike) in OT to complete 4 rounds
Jacks triangle
10-4+38-9
Lower box jumps otherwise Rx. Decide to go heavy DL (for me) instead of volume.
2 min amrap 225# dl
19 min
4 strict pull ups
11 box jumps 24”
13 hand release push ups
23 cal echo bike
2 min amrap. 225# dead lifts
That's impressive, esp. coming back and almost reaching your R1 deadlift total. Nice work, BB.
Well done, bb! 225 and 30" weren't happening for me today.
Heavy DL@ Rx nice job!
2 min 25@185 DL
19 min 4 rounds
4 strict pull-ups
11 box jump 18”
13 hand release pushups
15 cal bike
2 min 15@185 DL
DL - 185 x 23 reps
232 reps (4 rounds + 28 reps)
DL - 185 x 21 reps
291
34/24 Dl
DL 225 - 28
4 + 4 (208)
DL 225 - 27
263 total
DL-25
3+41
DL-15
RX
Total Reps-234
DL 45 reps
5 rounds
DL 30 reps
Total : 292 reps
Rxd at the Y. Got snaked on the assault bike in my first round so did 23 calorie row instead. Also lost the 6” soft box addition so went 32” box jumps.
40 reps
5 R + 15 reps (through box jumps)
26 reps
i just did this on a rest day a month ago or so, need to find my results.
RIP Marine Corporal Dempsey.
Dang James, that's a lot of work...I remember you doing this earlier and applaud you for doing it again, knowing how painful it is.
Damn, dude! I remember you did this already, but even if you didn't match or beat your last scores, that's still impressive!
You've been crushing these Hero WODs, this one is no exception!
Thanks everyone!
found my score, completed 6/18/26. RXd.
38
5R
28
36*
5R
28
225 x 21
4 rounds
Rx other than box height which I did at 26"
225 x 18
M/42/185
Rxd
20reps
4rds+14reps
16reps
30 DL
4+13
22 DL
Nice job Jeanne, esp. that final deadlift total after 5 rounds.
Great work!
Nice!
20 dead lifts
230 reps
20 dead lifts
Intermediate
subbed C2 rower for bike
182 reps
23 deadlifts
3 Rds + 47 reps (19 cals on bike in 4th rd)
18 deadlifts
Total 179
Rx
dl/15
wod/3r+14
Champions Club Scaling Notes
RANT
One of the things exposing myself to CrossFit workouts over the years has developed in me is the ability to think on the fly, under pressure, under duress. For example, in a workout like this here's a few things that might be going through my mind: back flat on deadlifts; don't set the bar down but squat it down; push with my feet, don't pull; keep the rhythm of the bar hitting the ground and the breaths; stay in a hollow position on pull-ups; all the way down at the bottom; knees out on the takeoff of the box jump; jump with the arches in the feet; land with the shins vertical and knees out/arches up; Mel would yell at me if I don't stand all the way up on the box; reach the chest forward on push-ups; elbows in; keep the shoulders back on the hand-release; shift my bodyweight on the bike...
Oh shoot, how many reps am I supposed to do for push-ups again?
How long is this AMRAP?
This is where a little scratch piece of paper, chalk, or a whiteboard often comes in handy to take that burden away from us, but I wouldn't be me if I didn't try and find vulnerability in all the good stuff. The reality is that today is just a random day in July, and a workout like this could be a great chance to expose some of our mental shortcomings, simply by not writing anything down - format, reps, or rounds. As a coach I've recently noticed a few of our Champions Club veterans struggle accepting instruction when the workouts get thick - not meaning they give off a bad attitude or anything, but they just get flustered. We joke around and call it "lizard brain" but really it's just an obsession with an arbitrary task.
So what if you miss a rep on burpees, so what if you extend the time cap to 21 minutes instead of 20. So what if you did sit-ups before back extensions. Unless it's a benchmark workout or max effort lift that you are in a physical and mental state to test, it's really not that big of a deal.
I do understand that this workout is in honor of a hero, so maybe it holds a special significance for you - in which case yeah, write the stuff down if needed. But either way, being able to think clearly under the fire of a workout can make the difference between a pr and a missed pr, getting hit by a car on your normal run route and cutting it short and making up the difference later on, or hurting your back on deadlifts and dropping the weight down halfway through and living to work out another day. Take a few looks at this thing on paper and then see how well your memory serves you while you're breathing heavy!
def agree, doing mental math should be part of some workouts, so you can learn how to think under fatigue
Spot on my man! There are some workouts where I definitely need to have something external to keep track of where I'm at in the execution (I'm thinking Chad 1000x), but being able to think when under pressure and fatigued is so important. I generally don't get bent out of shape with myself if I miss a rep or do something out of sequence provided it's not a benchmark and I'm actually trying to hit a new PR (seems rare these days). I've seen it many times where someone gets tired and mentally struggles to adapt to changes - putting yourself in situations where you have to think when you're sucking wind helps mitigate those situations when it really matters.