Workout Description

Why This Workout Is Hard

The EMOM structure forces a brutal pace: 3 deadlifts at 65% (moderate-heavy) immediately followed by max burpees, then repeat every minute for 10 rounds. The limiting factor is cumulative cardiovascular and posterior chain fatigue — deadlifts tax the same muscles needed for burpee hip extension. Rest is minimal and shrinks each round as burpee capacity drops, creating compounding fatigue with no recovery window.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Max burpees every minute for 10 rounds accumulates significant muscular endurance volume. The combination of deadlifts and burpees creates compounding fatigue across the posterior chain and full body.
• Endurance (6/10): The 10-minute EMOM with max burpees each minute creates sustained cardiovascular demand. Burpees elevate heart rate continuously, and the repeating cycle prevents full recovery between efforts.
• Speed (6/10): The EMOM format creates urgency — athletes must cycle burpees quickly to maximize reps and transition efficiently to deadlifts. Faster burpee cycling directly determines rest time and overall score.
• Strength (5/10): Deadlifts at 65% of max rep provide moderate loading, enough to tax the posterior chain meaningfully but not a maximal strength stimulus. Repeated under fatigue increases the relative demand.
• Flexibility (3/10): Deadlifts require basic hip hinge mobility and hamstring flexibility. Burpees demand shoulder and hip extension. Neither movement requires extreme range of motion beyond standard functional positions.
• Power (3/10): Burpees involve a jump component adding minimal explosive demand. Deadlifts at 65% could be performed with some bar speed, but the format prioritizes endurance over true power expression.

Movements

• Burpee
• Deadlift

Scaling Options

Weight: Reduce deadlift load to 50-55% of 1RM if 65% feels heavy or technique breaks down under fatigue. Beginners can use a fixed load of 95/65 lbs or 135/95 lbs depending on experience. Movement substitution: Replace burpees with step-back burpees (no jump) to reduce impact and allow a more sustainable pace. Athletes with back limitations can substitute Romanian deadlifts or kettlebell deadlifts. Volume modification: Reduce deadlifts to 2 reps per minute to allow more burpee time, or shorten the EMOM to 7 minutes if 10 rounds feels excessive for current fitness level.

Scaling Explanation

Scale the deadlift weight if you cannot complete 3 reps with a neutral spine and controlled movement under fatigue — form breakdown here risks injury and defeats the purpose of the stimulus. Scale to step-back burpees if you are newer to CrossFit, have shoulder or wrist limitations, or if your burpee count drops below 3-4 per minute — the goal is to keep moving, not to survive. Prioritize technique on the deadlifts and intensity on the burpees. A well-scaled athlete should be getting 5+ burpees per minute consistently. If you are getting 8+ burpees per minute every round with ease, consider increasing deadlift load slightly or adding a jump at the top of each burpee.

Intended Stimulus

This is a sprint-style EMOM designed to build strength-endurance and metabolic conditioning simultaneously. Each minute delivers a short burst of heavy pulling followed by an all-out conditioning effort. The deadlifts prime your posterior chain and tax your grip, while the max burpees push your cardiovascular system to its limit in the remaining window — typically 30-45 seconds. Expect a hard, sustained effort across all 10 rounds with cumulative fatigue making each minute feel progressively harder. The primary challenge is mental: maintaining aggression on burpees when your body wants to slow down.

Coach Insight

Your pacing strategy is simple — get through the 3 deadlifts efficiently and fast, then go all-out on burpees for every second you have left. Aim to complete deadlifts in under 15 seconds so you bank maximum burpee time. On the deadlifts, use a controlled but efficient touch-and-go or quick reset — do NOT grind or slow down here, these are at 65% and should feel moderately heavy but very manageable. Keep your back flat, hinge hard, and drive the floor away. For burpees, establish a rhythm immediately — don't sprint the first 3 rounds and die. A steady, aggressive pace of 6-9 burpees per minute is a solid target for most athletes. Common mistakes: resting too long between deadlifts and burpees, letting deadlift form break down as fatigue builds in later rounds, and going too hard on burpees in minutes 1-3. Track your burpee count each round — try to hold your minute 1 number through minute 10.

Benchmark Notes

Each minute for 10 minutes: 3 deadlifts at 65% of max, then as many burpees as possible; the score is total burpees. The deadlifts take 6-10 seconds. L5 (75-85) holds about 8 burpees a minute; L10 (135+) holds about 14 a minute for all ten minutes.

Modality Profile

Two movements: Deadlift (Weightlifting) and Burpee (Gymnastics). Each modality gets 50%.

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