Workout Description

Why This Workout Is Hard

While 315/225 deadlifts and burpees are manageable in isolation, this combination creates significant challenges. The heavy deadlifts immediately followed by burpees means no recovery between movements. The burpees will spike heart rate before returning to heavy pulls. Five rounds creates cumulative fatigue, particularly in the posterior chain and grip. Most average CrossFitters will need to break up the deadlifts by round 3.

Benchmark Times for Calixto Anaya Jr.

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated rounds of deadlifts and burpees test muscular endurance, particularly in posterior chain, core, and upper body pushing capacity.
• Strength (8/10): Heavy deadlifts at 315/225 pounds represent a significant strength demand, requiring substantial force production throughout all rounds.
• Endurance (7/10): Five rounds of heavy deadlifts combined with burpees creates significant cardiovascular demand. The workout's intensity and duration challenges both aerobic and anaerobic systems.
• Speed (6/10): Quick transitions between movements and efficient burpee cycling are crucial for optimal time, though heavy deadlifts necessitate measured pacing.
• Flexibility (5/10): Deadlifts require good hip hinge mobility, while burpees demand shoulder mobility and hip flexion range.
• Power (4/10): While deadlifts can be explosive, fatigue will likely make them more grinding. Burpees maintain moderate power requirements throughout.

Movements

• Burpee
• Deadlift

Scaling Options

Deadlift: Scale to 65-75% of 1RM (205-225/145-165 lb) or lighter if form deteriorates. Can substitute sumo deadlift for better leverage. Burpees: Step-back burpees or step-ups to reduce impact. Volume options: Reduce to 4 or 3 rounds, or scale to 3-4 deadlifts per round while keeping burpee volume.

Scaling Explanation

Scale if unable to maintain proper deadlift form for multiple reps at prescribed weight, especially when fatigued. Signs to scale: rounded back, hitching, or needing >30 seconds rest between sets. Prioritize maintaining deadlift technique over speed - intensity should allow completion within 12-15 minutes while keeping form. Better to scale weight and maintain power output than struggle with heavy singles.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) combining heavy strength and metabolic conditioning. Primary challenge is maintaining power output on heavy deadlifts while managing systemic fatigue from burpees. Tests strength-endurance and mental toughness under cumulative load.

Coach Insight

Break up deadlifts into 3-2 or singles from the start - don't go unbroken early. Reset grip and brace between each rep. Quick-not-rushed pace on burpees, focusing on efficient transitions. Rest 2-3 breaths between movements. Watch for lower back fatigue affecting deadlift form in later rounds. Target 90-120 seconds per round with consistent pacing.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling plus a bodyweight movement). Key differences: - Heavier deadlift (315/225 vs 155/105 in DT) - Fewer total reps per round (15 vs 27 in DT) - Simpler movement pattern (just deadlift vs DT's complex) - Burpees add significant fatigue Breakdown for elite male (L10): Round 1: Deadlifts (15s), burpees (35s), transition (5s) = 55s Round 2: Deadlifts (17s), burpees (38s), transition (5s) = 60s Round 3: Deadlifts (19s), burpees (42s), transition (5s) = 66s Round 4: Deadlifts (21s), burpees (46s), transition (5s) = 72s Round 5: Deadlifts (23s), burpees (50s), transition (4s) = 77s Total: ~330 seconds (5:30) for L10 male Comparing to DT anchor (L10 male: 360-420s), this aligns well given: - Heavier deadlifts slow the pace (+15%) - Fewer total reps speed it up (-20%) - Burpee fatigue roughly equals DT's complexity Final targets (M/F): L10: 5:30-6:00 / 7:00-8:00 L5: 9:00-10:00 / 11:00-12:00 L1: 15:00-16:00 / 17:00-18:00

Modality Profile

Burpee is a gymnastics (bodyweight) movement, while Deadlift is a weightlifting movement. With two movements split across two modalities, this results in a 50/50 split between G and W.