Workout Description

Why This Workout Is Extremely Hard

This workout combines multiple brutal factors: a 10kg weight vest worn throughout, heavy deadlifts (150/100kg) that are near-maximal for average athletes, gymnastic skill movements (HSPU and C2B pull-ups) that become increasingly difficult under fatigue, and 10 rounds creating massive cumulative grip and shoulder fatigue. The vest degrades every movement simultaneously. Most average athletes cannot complete this as prescribed — the deadlift load alone approaches 1RM territory for many.

Benchmark Times for David Fairbrother

• Elite: <7:15
• Advanced: 9:00-11:30
• Intermediate: 15:00-19:30
• Beginner: >52:30

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Deadlifts at 150/100 kg are genuinely heavy loads. Combined with strict handstand push-ups and chest-to-bar pull-ups under a 10 kg vest, this workout demands substantial absolute strength throughout all rounds.
• Stamina (7/10): Accumulating 30 HSPUs, 80 chest-to-bar pull-ups, and 20 heavy deadlifts across 10 rounds significantly taxes upper body pulling, pressing, and posterior chain muscular endurance, especially under a weight vest.
• Endurance (5/10): Ten rounds for time with three distinct movements creates moderate cardiovascular demand. The weight vest adds systemic stress, elevating heart rate throughout, but rest between movements limits pure aerobic output.
• Flexibility (5/10): Handstand push-ups require shoulder and thoracic mobility; chest-to-bar pull-ups demand lat and shoulder flexibility; deadlifts need adequate hamstring and hip mobility. Moderate overall range of motion demands.
• Speed (5/10): For-time format incentivizes fast transitions and efficient cycling, but heavy deadlifts and strict gymnastics movements limit sprint-pacing. Athletes must balance urgency with technical control across all 10 rounds.
• Power (4/10): Chest-to-bar pull-ups benefit from explosive hip drive, and deadlifts require forceful hip extension. However, heavy loads and fatigue across 10 rounds shift the stimulus toward strength-endurance rather than pure power expression.

Movements

• Chest-to-Bar Pull-Up
• Deadlift
• Handstand Push-Up

Scaling Options

HSPUs: Scale to pike push-ups, box pike push-ups, or strict dumbbell press (2x20-25 kg) if you cannot perform 5+ unbroken HSPUs without a vest. Reduce to 2 reps per round if skill is present but volume is limiting. Chest-to-Bar Pull-Ups: Scale to standard pull-ups, banded pull-ups, or ring rows. Reduce to 5 reps per round if needed to maintain movement quality. Deadlifts: Scale to 100/70 kg (roughly 65-70% of Rx) or choose a load that represents 70-80% of your 1RM. Reduce to 2 reps remains appropriate for most — do not increase volume here. Weight Vest: Remove the vest entirely for athletes newer to vested workouts, those with shoulder limitations, or anyone whose movement mechanics are compromised by the added load. Volume: Scale to 7 rounds if 10 rounds feels unmanageable while maintaining quality, or reduce HSPUs to 2 and C2B to 5 across all rounds.

Scaling Explanation

Scale this workout if you cannot perform at least 5 unbroken HSPUs without a vest, if your deadlift 1RM is under 170/115 kg (making Rx loads near-maximal and unsafe under fatigue), or if you have no experience training in a weight vest. The vest is not optional decoration — it fundamentally changes every movement, so athletes should have a solid base in all three movements before adding it. Prioritize technique over intensity here, especially on deadlifts: a rounded back at 150 kg in round 8 is dangerous. The goal is to finish in 18-30 minutes with consistent round splits and movement quality intact throughout. If you're regularly exceeding 35 minutes or breaking down mechanically after round 5, the stimulus is lost — scale load or volume to restore the intended training effect.

Intended Stimulus

This is a moderate-to-long time domain grind, targeting 18-30 minutes for most athletes. The weight vest adds constant load that taxes every movement — from the pressing demand of HSPUs to the pulling demand of chest-to-bar and the raw strength of heavy deadlifts. The primary challenge is a blend of gymnastics skill under fatigue and near-maximal strength output, repeated across 10 rounds. Expect your upper body to accumulate serious fatigue early, while the deadlifts demand full-body tension and mental commitment every single round. This workout builds strength-endurance, resilience under load, and the ability to manage high-skill movements when your body is screaming to stop.

Coach Insight

Treat this as a 10-round chess match, not a sprint. The deadlifts at 150/100 kg with a vest are heavy — likely 75-85% of most athletes' 1RM — so respect them from round one. Start conservative on HSPUs: break them 2-1 from round 3 or 4 if needed rather than going unbroken and hitting a wall by round 6. For chest-to-bar, consider 5-3 or 4-4 splits early and accept singles late — the vest makes kipping harder and grip fatigue compounds fast. On deadlifts, reset completely between reps, brace hard, and do NOT rush the setup — a sloppy deadlift at this load with a vest is a recipe for injury. Keep transitions tight but controlled. Common mistakes: going unbroken on HSPUs in early rounds and dying by round 5, losing tension on deadlifts due to fatigue, and underestimating how much the vest affects your kip on pull-ups. Aim for consistent round splits rather than fast early rounds.

Benchmark Notes

Handstand push-ups under a 10kg vest and chest-to-bar pull-ups are the dominant limiters, with heavy deadlifts adding systemic fatigue. L5 (~22 min) assumes broken HSPUs by mid-workout, C2B in small sets, and controlled deadlift singles with brief rest.

Modality Profile

3 movements total: Handstand Push-Up (G) and Chest-to-Bar Pull-Up (G) are both gymnastics bodyweight movements, while Deadlift (W) is a barbell weightlifting movement. 2/3 gymnastics = ~67%, 1/3 weightlifting = ~33%, no monostructural.

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