Workout Description

Why This Workout Is Very Hard

Heavy barbell volume up front (50 deadlifts at 275/185) immediately taxes the posterior chain and grip before a mid-workout grind of unilateral push jerks and rowing. The 2,000 m run finishes with sustained aerobic demand. Expect 30–50 minutes for most, high cumulative reps, and significant loading across hinge and overhead patterns.

Benchmark Times for Capt. Jennifer Casey

• Elite: <31:00
• Advanced: 34:00-37:00
• Intermediate: 40:00-43:00
• Beginner: >55:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total repetitions under load—50 heavy deadlifts and 80 single-arm jerks—demand muscular stamina in posterior chain, shoulders, and trunk with minimal rest across a long effort.
• Endurance (7/10): Rowing across five rounds and a 2,000 m run place a premium on aerobic capacity and steady breathing. Athletes who can hold output under fatigue will preserve pace after the heavy deadlift opener.
• Strength (7/10): The deadlift buy-in at 275/185 lb is heavy for volume and sets the tone. Strength is also required to stabilize and drive the 75/55 lb single-arm push jerks efficiently.
• Power (6/10): Explosiveness in the dip-drive for jerks and aggressive pulls off the floor improve efficiency, though the workout skews toward sustained effort over pure maximal power output.
• Speed (4/10): Transitions should be quick, but the overall piece is too long for true sprint cadence. Smart, repeatable cycle speeds matter more than all-out bursts.
• Flexibility (2/10): Basic positions dominate. Overhead lockout and front rack mobility help the single-arm jerks, but no extreme ranges are required beyond sound hinge mechanics and shoulder position.

Scaling Options

Scale to: Deadlift 225/155 lb x 35 reps • SA DB push jerk 50/35 lb x 12/round • Row 12/10 cal per round + Run 1,600 m

Scaling Explanation

These options preserve the workout’s structure and stimulus—heavy hinge, unilateral overhead, mixed cardio—while reducing load and volume to keep total time within the intended range.

Intended Stimulus

Grindy start into sustained engine. Open with disciplined deadlift sets to keep the back fresh, then settle into repeatable splits on the row and unbroken or near-unbroken DB jerks. Finish with a steady but assertive 2,000 m run that nudges threshold without redlining. Think controlled early, consistent middle, and strong close.

Coach Insight

Pace the deadlifts in small, fast sets with short rests. Save your back for the run. Aim for consistent round splits on the middle section. The one thing: Keep your hinge tight—neutral spine and braced—so the deadlifts don’t ruin the rest of the workout. Avoid opening too hot, death-gripping the DB, or soft lockouts on jerks.

Benchmark Notes

Times reflect total finish time from first deadlift to the end of the 2,000 m run. Beginners may bump into the cap; advanced athletes manage steady sets on the deadlifts, consistent rowing, quick DB jerk sets, and an assertive run. Faster times require disciplined pacing and minimal rest transitions.

Modality Profile

Weightlifting accounts for the heavy deadlifts and all dumbbell jerks (roughly half the total time). Monostructural work includes all rowing plus the 2,000 m run, likely just over half of total time. No gymnastics elements are present.

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