Workout Description

Why This Workout Is Hard

A heavy triplet with 56 deadlifts at 225/135 lb, 56 box jumps, and 56 calorie row spread across an ascending/descending ladder. Movement complexity stays moderate, but deadlift loading and cumulative fatigue raise difficulty. Typical finish is 12–16 minutes. The ascending mid-ladder amplifies stress, pushing pacing and grip while keeping heart rate high for a solid, sustained effort.

Benchmark Times for Caroline

• Elite: <10:00
• Advanced: 12:00-13:00
• Intermediate: 14:00-15:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Fifty-six reps each of deadlift, box jump, and row require sustained output and repeatable sets, especially through the 11–14–11 middle of the ladder.
• Power (7/10): Explosiveness is key for crisp pulls on the deadlift and dynamic box jumps, with powerful strokes on the rower to minimize time without redlining.
• Endurance (6/10): The row shows up every round and the workout lasts 12–16 minutes for most, driving steady aerobic demand without becoming a long, slow effort.
• Strength (5/10): Deadlifts at 225/135 lb are heavy for volume, but not maximal. Strength matters, yet the workout rewards managing submaximal sets under fatigue.
• Speed (5/10): Moderate cycling with frequent transitions. Sprinting early backfires; smooth, quick sets and controlled step-downs keep pace without spikes.
• Flexibility (2/10): Basic ranges of motion: hinge for deadlifts and hip/knee flexion for box jumps. No demanding overhead or deep mobility positions.

Movements

• Deadlift
• Box Jump
• Row

Scaling Options

Scale to: Deadlift 185/115 lb, 24/20 in box, full calories • Deadlift 155/105 lb, 20/16 in box or step-ups, full calories • Deadlift 135/95 lb, 20/16 in step-ups, row 75% calories each round

Scaling Explanation

These options preserve the triplet stimulus by adjusting pulling load, jump height/impact, and rowing volume so athletes can keep moving and finish within the intended time.

Intended Stimulus

A steady grind that feels heavy but controllable. The middle rounds (11–14–11) should challenge grip and breathing without forcing long breaks. Aim for unbroken small rounds, deliberate sets in the middle, and smooth transitions. Finish feeling taxed but not wrecked, with consistent pacing and minimal redline spikes.

Coach Insight

Pace early. Treat 3 and 7 as primers, then settle into sustainable sets for 11–14–11. Row strong but not frantic; make transitions quick and deliberate. Most important: Pick a deadlift weight you can move for 11 reps unbroken on a good day. Common mistakes: Opening too hot, jumping down off boxes (instead of stepping), and holding death-grip on the row handle.

Benchmark Notes

Times range from capping near 20 minutes for newer athletes to around 10 minutes for elites. L5 athletes should target about 15 minutes. If you hit the time cap, record total reps as a reference and scale next time to finish under the cap.

Modality Profile

Weightlifting dominates due to heavy-volume deadlifts. The row is a consistent monostructural engine driver, and box jumps add a bodyweight plyometric element. By time, most athletes spend roughly half on the barbell, a third on the rower, and the remainder on box jumps.

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