The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 20 | Deadlift | 125 kg | 85 kg |
| 400 m | Run | – | – |
| 20 | Kettlebell Swing | 32 kg | 24 kg |
| 400 m | Run | – | – |
| 20 | Overhead Squat | 52.5 kg | 35 kg |
| 400 m | Run | – | – |
| 20 | Burpee | – | – |
| 400 m | Run | – | – |
| 20 | Chest-to-Bar Pull-up | – | – |
| 400 m | Run | – | – |
| 20 | Box Jump | – | – |
| 400 m | Run | – | – |
| 20 | DB Squat Clean | 20 kg | 16 kg |
| 400 m | Run | – | – |
Women: 20 Deadlifts 85 kg, 20 KB Swings 24 kg, 20 OHS 35 kg, 20 Burpees, 20 C2B Pull-ups, 20 Box Jumps 51 cm, 20 DB Squat Cleans 2 × 16 kg – after each movement 400 m Run
How Lumberjack 20 works
Lumberjack 20 is a chipper: a long list of movements you "chip away" at once, from top to bottom. You can break up the reps, but not change the order. Your score is your total time.
Lumberjack 20 is one of the Hero WODs. Hero workouts carry the names of soldiers, police officers and first responders who died in the line of duty. They're long, heavy and demand grit. Many boxes do them together on memorial days.
What's a good Lumberjack 20 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 25:00 | up to 27:30 |
| Advanced | up to 31:00 | up to 34:05 |
| Intermediate | up to 38:00 | up to 41:50 |
| Beginner | up to 46:00 | up to 50:35 |
| Novice | over 46:00 | over 50:35 |
Tips for Lumberjack 20
A long workout. Start slower than feels right and break high-rep movements into small, even sets from the very beginning. Staying hydrated and breathing steadily pay off here.
How to scale Lumberjack 20
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Deadlift: Kettlebell Deadlift; Deadlift from raised blocks
- Run: Shorter distance; Walk-run intervals
- Kettlebell Swing: Lighter kettlebell; KB Deadlift
- Overhead Squat: Overhead Squat with a PVC pipe; Overhead Squat with an empty bar
- Burpee: No jump at the top; Step your feet back and forward one at a time
- Chest-to-Bar Pull-up: Regular pull-up; Banded Chest-to-Bar
- Box Jump: Lower box; Box Step-up