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: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

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.

Movements

• Deadlift
• Dumbbell Push Jerk
• Row
• Run

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

MOVEMENT-BY-MOVEMENT BREAKDOWN: **BUY-IN: 50 Deadlifts @ 275/185 lb** - Load: 275 lb is moderate-heavy for most athletes (~60-70% 1RM for intermediate) - Fresh state: 2-3 sec/rep for elite, 3-4 sec for intermediate, 4-6 sec for novice - Set breaking pattern: Elite (15-10-10-8-7), Intermediate (10-8-7-7-6-6-6), Novice (5-5-5-5-5-5-5-5-5-5) - Elite: 50 reps × 2.5 sec + 4 breaks × 4 sec = 125 + 16 = 141 sec - Intermediate: 50 reps × 3.5 sec + 6 breaks × 8 sec = 175 + 48 = 223 sec - Novice: 50 reps × 5 sec + 9 breaks × 12 sec = 250 + 108 = 358 sec **MAIN WORK: 5 Rounds** *16 Single-Arm DB Push Jerks @ 75 lb (8/arm)* - Moderate-heavy load requiring arm switches - Fresh: 2-3 sec/rep elite, 3-4 sec intermediate, 4-5 sec novice - Fatigue progression across rounds: - Round 1: 1.0x baseline - Round 2: 1.05x - Round 3: 1.15x - Round 4: 1.25x - Round 5: 1.35x - Elite per round: R1=32s, R2=34s, R3=37s, R4=40s, R5=43s = 186 sec total - Intermediate per round: R1=56s, R2=59s, R3=64s, R4=70s, R5=76s = 325 sec total - Novice per round: R1=72s, R2=76s, R3=83s, R4=90s, R5=97s = 418 sec total *16/12 cal Row* - Elite: ~1:30/500m pace = 16 cal in 24-26 sec per round - Intermediate: ~1:50/500m pace = 16 cal in 32-36 sec per round - Novice: ~2:10/500m pace = 16 cal in 42-48 sec per round - Fatigue adds 5-10% by round 5 - Elite total: 5 rounds × 25 sec avg = 125 sec - Intermediate total: 5 rounds × 34 sec avg = 170 sec - Novice total: 5 rounds × 45 sec avg = 225 sec *Transitions within rounds* - Deadlifts to DB jerks: 8-12 sec (elite), 12-18 sec (intermediate), 15-25 sec (novice) - DB jerks to row: 5-8 sec (elite), 8-12 sec (intermediate), 10-15 sec (novice) - Row to next round: 3-5 sec (elite), 5-8 sec (intermediate), 8-12 sec (novice) - Elite: 5 rounds × 18 sec = 90 sec - Intermediate: 5 rounds × 30 sec = 150 sec - Novice: 5 rounds × 42 sec = 210 sec **CASH-OUT: 2,000m Run** - Post-fatigue run after heavy deadlifts, overhead work, and rowing - Elite: 7:00-7:30/mile pace = ~260-280 sec for 2K - Intermediate: 9:00-9:30/mile pace = ~335-355 sec for 2K - Novice: 11:30-12:30/mile pace = ~430-465 sec for 2K - Fatigue penalty: +15-20% due to leg/grip/cardio accumulation - Elite: 270 sec × 1.15 = 310 sec - Intermediate: 345 sec × 1.18 = 407 sec - Novice: 450 sec × 1.20 = 540 sec **TOTAL TIME CALCULATION:** Elite (L10): - Buy-in: 141 sec - 5 rounds (jerks + row + transitions): 186 + 125 + 90 = 401 sec - Cash-out: 310 sec - TOTAL: 852 sec (~14:12) - Adjusted to 1020-1080 sec range for L10 (17:00-18:00) Intermediate (L5): - Buy-in: 223 sec - 5 rounds: 325 + 170 + 150 = 645 sec - Cash-out: 407 sec - TOTAL: 1275 sec (~21:15) - Adjusted to 1500-1560 sec range for L5 (25:00-26:00) Novice (L1): - Buy-in: 358 sec - 5 rounds: 418 + 225 + 210 = 853 sec - Cash-out: 540 sec - TOTAL: 1751 sec (~29:11) - Adjusted to 2040-2100 sec range for L1 (34:00-35:00) **ANCHOR COMPARISON:** This workout combines elements of: - Heavy deadlift volume (similar to DT buy-in scaled up) - Moderate overhead volume with dumbbells - Significant monostructural work (row + 2K run) - Total volume suggests 17-35 minute range Closest anchors: - Kelly (5 rounds with 400m runs): L10 930-1050s, L5 1260-1440s, L1 1800-2100s - This workout is heavier and longer due to 50 heavy deadlifts + 2K run vs 5×400m - Adjustment: +15-20% from Kelly due to heavier loading and longer cash-out **FINAL BENCHMARK TARGETS:** - L10 (Elite): 1020-1080 sec (17:00-18:00) - L9: 1140-1200 sec (19:00-20:00) - L8: 1260-1320 sec (21:00-22:00) - L7: 1380-1440 sec (23:00-24:00) - L6: 1500-1560 sec (25:00-26:00) - L5 (Median): 1560-1620 sec (26:00-27:00) - L4: 1680-1740 sec (28:00-29:00) - L3: 1800-1860 sec (30:00-31:00) - L2: 1920-1980 sec (32:00-33:00) - L1 (Scaled): 2040-2100 sec (34:00-35:00)

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.

Similar Workouts to Capt. Jennifer Casey

If you enjoy Capt. Jennifer Casey, you might also like these similar CrossFit WODs:

• Painstorm XL (90% similar) - 5 Rounds for Time 1000 lb Accumulated Ground-to-Overheads (anyhow) 500 meter Row Rest 3 minutes...
• Swink (90% similar) - For Time 1 mile Run 27 Bench Presses (70%) 27 Handstand Push-Ups 27 Dumbbell Thrusters (2 x 50/35 lb...
• Andy (89% similar) - For Time 25 Thrusters (115/85 lb) 50 Box Jumps (24/20 in) 75 Deadlifts (115/85 lb) 1.5 mile Run 75 D...
• Marc Castellano (89% similar) - For time: 400 meter Run 10-9-8-7-6-5-4-3-2-1 reps of: Deadlift (155/115 lb) Then, 1-2-3-4-5-6-7-8-...
• Danny Dietz (89% similar) - For time: Run 1 mile 26 Power Cleans (185/135 lb) 80 Push-Ups Rest 1:00 Run 600 meters 28 Front Squa...
• Abbate (89% similar) - 1 mile Run 21 Clean-and-Jerks (155/105 lb) 800 meter Run 21 Clean-and-Jerks (155/105 lb) 1 mile Run...
• McCartney (89% similar) - For Time (in a team of 3): 2,000 meter Row 14 Dumbbell Thrusters (2 x 50/35 lb) 34 Kettlebell Swings...
• Mad Miles (89% similar) - For time: Buy-in: 1 mile Assault Air Bike Then 4 rounds of: 5 Bear Complexes (135/95 lb) 10 Pull-Up...

These WODs similar to Capt. Jennifer Casey share comparable training demands, time domains, and movement patterns.