Lumberjack 20
20 Reps of 7 Movements with 400 m Runs
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The workout (Rx)
For time
- 20 deadlifts 275/185 lb, 125/84 kg
- 400 m run
- 20 kettlebell swings 70/53 lb, 32/24 kg
- 400 m run
- 20 overhead squats 115/75 lb, 52/34 kg
- 400 m run
- 20 burpees
- 400 m run
- 20 chest-to-bar pull-ups
- 400 m run
- 20 box jumps 24/20 in, 60/50 cm
- 400 m run
- 20 dumbbell squat cleans 45/30 lb, 20/14 kg
- 400 m run
| Rx load | Men | Women |
|---|---|---|
| Deadlift barbell | 275 lb (125 kg) | 185 lb (84 kg) |
| Kettlebell | 70 lb (32 kg) | 53 lb (24 kg) |
| Overhead squat barbell | 115 lb (52 kg) | 75 lb (34 kg) |
| Box | 24 in (60 cm) | 20 in (50 cm) |
| Dumbbells | 45 lb (20 kg) | 30 lb (14 kg) |
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Scaling Lumberjack 20
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
For time: 20 deadlifts (185/125 lb, 84/57 kg) 400 m run 20 kettlebell swings (53/35 lb, 24/16 kg) 400 m run 20 overhead squats (75/55 lb, 34/25 kg) 400 m run 20 burpees 400 m run 20 pull-ups (banded or jumping) 400 m run 20 box step-ups (20/16 in, 50/40 cm) 400 m run 20 dumbbell squat cleans (30/20 lb, 14/9 kg) 400 m run
Beginner
For time, 10 reps of each, with a 200 m run after each movement: Deadlifts (light) Kettlebell swings (light) Front squats (light) Burpees Ring rows Box step-ups Dumbbell squat cleans (light)
Lumberjack 20 times by level
| Level | Typical time |
|---|---|
| Beginner | Over 50:00 |
| Intermediate | 38:00–50:00 |
| Advanced | 28:00–38:00 |
| Elite | Under 28:00 |
Approximate Rx times from community results. Equipment changeovers and run routes move times a lot.
About Lumberjack 20
Lumberjack 20 honors the soldiers of the 20th Engineer Battalion and the other victims of the shooting at Fort Hood, Texas, on November 5, 2009, in which 13 people were killed and dozens wounded.
The workout alternates seven different movements with 400 m runs, eight runs in all. Nothing is very heavy for long, but the mix of barbell, kettlebell, gymnastics and running makes it a test of all-round capacity.
Tips for Lumberjack 20
- Set up every station before you start, in order, so you never hunt for equipment mid-workout.
- The 275/185 lb deadlifts come first and fresh. Break them into 4 or 5 sets rather than grinding a long one.
- Run all eight 400s at the same pace. The first run should feel almost too easy.
- Chest-to-bar pull-ups and box jumps come late. Small sets keep you moving.
Lumberjack 20 questions
What is the Lumberjack 20 workout?
Lumberjack 20 is 20 reps each of deadlifts, kettlebell swings, overhead squats, burpees, chest-to-bar pull-ups, box jumps and dumbbell squat cleans, with a 400 m run after each movement, for time.
Who does Lumberjack 20 honor?
The soldiers of the 20th Engineer Battalion and the other victims of the November 5, 2009, shooting at Fort Hood, Texas, where 13 people were killed.
What is a good Lumberjack 20 time?
Under 38 minutes at Rx is a strong time and under about 28 minutes is elite. A first attempt often takes 50 minutes or more.
How do I scale Lumberjack 20?
Lighten every load, use banded or jumping pull-ups and box step-ups, and keep the runs. A beginner version is 10 reps of each movement with 200 m runs.
Who's fastest at Lumberjack 20?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.