Workout Description

Why This Workout Is Hard

While 275/185 deadlifts and burpees are manageable in isolation, the EMOM format creates significant challenge. With 9 reps taking 20-25 seconds, athletes only get 35-40 seconds recovery. The deadlifts will quickly tax the posterior chain and grip, while burpees keep heart rate elevated. This combination creates compounding fatigue over 9 minutes, though the relatively short total duration prevents it from being Very Hard.

Benchmark Times for Charles Garbarini

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 6:30-7:00
• Beginner: >9:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep deadlifts combined with burpees tests muscular endurance in posterior chain, grip, and total body. Limited rest between sets compounds fatigue.
• Endurance (7/10): Nine minutes of continuous work with heavy deadlifts and full-body burpees creates significant cardiovascular demand, especially with the EMOM format forcing consistent output.
• Strength (7/10): 275/185 lb deadlifts for sets of 9 requires significant strength. The weight is substantial enough to challenge force production.
• Speed (6/10): EMOM format requires quick transitions and efficient movement patterns to complete work and recover before next minute begins.
• Power (5/10): Burpees require explosive hip extension for the jump, while deadlifts at this weight need power to maintain speed.
• Flexibility (4/10): Deadlift setup requires hip mobility, while burpees demand shoulder flexibility and hip extension. Nothing extreme but solid mobility needed.

Movements

• Deadlift

Scaling Options

Deadlift: Scale to 65-75% of 1RM (185/135lb for most). Sub dumbbell deadlifts if needed for form. Burpees: Step-back variation if needed for fatigue management. Can reduce to 7 reps each movement while maintaining minute structure. For beginners, consider 6-minute version with same rep scheme. Advanced athletes can add weight or reps (10-12 each) if completing too easily.

Scaling Explanation

Scale if unable to perform 15+ unbroken deadlifts at prescribed weight with perfect form, or if burpees take more than 25 seconds when fresh. Priority is maintaining deadlift technique and achieving 12-15 seconds rest between minutes. Athletes should finish each minute breathing heavy but able to maintain form. Goal is consistent work rate across all 9 minutes without significant performance drop-off.

Intended Stimulus

Moderate-intensity glycolytic workout with strength endurance focus. 9-minute time domain targets lactate threshold development while maintaining power output. Primary challenge is managing fatigue between heavy deadlifts and explosive burpees. Tests ability to maintain form under cumulative fatigue.

Coach Insight

Deadlifts should be performed in 2-3 quick sets (5+4 or 3+3+3) with minimal rest. Drop from the top to save energy. For burpees, establish consistent rhythm - jump back and forward as one fluid motion. Keep transitions under 10 seconds. Watch for deteriorating deadlift form in later rounds. Consider alternating grip if grip fatigue becomes limiting. Each minute should take 35-45 seconds, allowing adequate rest.

Benchmark Notes

This is a 9-minute EMOM with alternating deadlifts and bar-over burpees. Let's break it down: 1. Movement Analysis: - Deadlifts (275/185): ~2.5-3 sec per rep at this heavy load - Bar Over Burpees: ~4-5 sec per rep 2. Per-Minute Breakdown (Elite): - Odd minutes (Deadlifts): 9 reps × 3 sec = 27 sec + 3 sec transition = 30 sec - Even minutes (Burpees): 9 reps × 4.5 sec = 40.5 sec + 2 sec transition = 42.5 sec 3. Fatigue Considerations: - Heavy deadlift load will require some athletes to break sets - Burpees become significantly slower after deadlifts - Elite athletes should complete all reps within time cap - Intermediate athletes may miss reps in later rounds 4. Benchmark Comparison: - Similar loading pattern to DT (heavy deadlifts + dynamic movement) - Using DT as anchor (L10: 360-420 sec, L5: 540-660 sec) - This workout is slightly shorter but more intense Final Targets: Male: L10: ~300 sec (5:00) - All reps, minimal rest L5: ~420 sec (7:00) - Most reps, some missed in later rounds L1: ~540 sec (9:00) - Significant scaling needed Female: L10: ~360 sec (6:00) L5: ~480 sec (8:00) L1: ~600 sec (10:00)

Modality Profile

Deadlift is a weightlifting (W) movement using external load. Bar Over Burpee is a gymnastics (G) movement as it's primarily bodyweight-based. With two movements split between two modalities, this results in a 50/50 split between G and W.