Workout Description

Why This Workout Is Hard

Short, punchy time domain with heavy barbell and odd-object pieces drives heart rate while taxing grip and posterior chain. The two fast rounds demand double-under proficiency and quick transitions, then the deadlifts and sandbag cleans hit strength-endurance hard. Despite a 1-minute rest, density stays high. Overall, the mix of load, skill, and speed places this squarely in Hard.

Benchmark Times for DeLuzio

• Elite: <8:30
• Advanced: 9:30-10:30
• Intermediate: 11:30-12:30
• Beginner: >17:00

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): Deadlifts at 225/155, sandbag cleans at 150/100, and 185/135 clean-and-jerks demand solid pulling strength and bracing under fatigue.
• Stamina (6/10): Sets of 86 double-unders, 22 deadlifts, and 10 sandbag cleans require sustained output and strategic breaks to avoid early fatigue, especially in the posterior chain and forearms.
• Power (6/10): Clean-and-jerks and sandbag cleans require explosive hip extension. Power matters most when cycling quick singles while keeping positions tight under fatigue.
• Endurance (5/10): Two sprinty rounds with rope and rowing, then a heavy finisher. Cardio drives transitions and double-unders, but overall duration is short and lifting segments limit pure aerobic emphasis.
• Speed (5/10): Fast transitions and efficient rope speed help early; heavier implements slow pure cycling, encouraging quick singles over reckless sprinting.
• Flexibility (2/10): Basic ranges: hinge, squat to sandbag, overhead lockout. Mobility matters for safe positions but no extreme ranges or complex positions are required.

Movements

• Clean and Jerk
• Row
• Double-Under
• Devil Press
• Deadlift
• Sandbag Clean

Scaling Options

Scale to: 135/95 lb C&J, 172 m row, 60 DU or 120 SU • 35/20 lb Devil Press, 185/125 lb Deadlift, 100/70 lb Sandbag Clean • Substitute 10 Power Clean (135/95) for sandbag if unavailable

Scaling Explanation

These options preserve the workout’s speed and pull-heavy stimulus while matching skill and strength so you can keep moving with minimal long breaks.

Intended Stimulus

Fast and intense. Attack the first two rounds with quick, clean singles on the bar, controlled row sprints, and steady double-unders. Use the 1-minute rest to reset breathing, then push strong sets on deadlifts and committed singles on sandbag cleans. Finish right at the edge of redline without long breaks.

Coach Insight

Open hot-but-sustainable: fast singles on C&J, row hard but not all-out, then smooth unbroken or two quick sets on double-unders. One tip: Break the deadlifts early before grip blows up—planned sets beat panic rests. Avoid overpulling the sandbag and jumping rope tense. Relax the shoulders, keep transitions tight, and protect your back with consistent bracing.

Benchmark Notes

MOVEMENT-BY-MOVEMENT BREAKDOWN: **PART 1: 2 Rounds For Time** - 3 Clean-and-Jerks @ 185/135 lb (heavy load, ~85-90% 1RM for most) - 172m Row - 86 Double-Unders Clean-and-Jerk Analysis (185/135 lb): - This is a HEAVY load for most athletes (Grace uses 135/95 lb) - Elite: Singles with 8-10 sec/rep = 24-30 sec per round - Intermediate: Singles with 12-15 sec/rep = 36-45 sec per round - Novice: Singles with 15-20 sec/rep = 45-60 sec per round 172m Row: - Elite: ~35-40 sec (500m pace ~1:40-1:50) - Intermediate: ~45-55 sec (500m pace ~2:00-2:15) - Novice: ~60-75 sec (500m pace ~2:30-3:00) 86 Double-Unders: - Elite: Unbroken or 1 break, ~45-55 sec - Intermediate: 2-3 breaks, ~70-90 sec - Novice: 4-6 breaks, ~120-150 sec Transitions: 3-5 sec elite, 8-12 sec intermediate, 15-20 sec novice per transition (6 transitions total) Part 1 Round 1: - Elite: 30 + 40 + 50 + 15 sec transitions = 135 sec - Intermediate: 40 + 50 + 80 + 30 sec transitions = 200 sec - Novice: 55 + 70 + 135 + 50 sec transitions = 310 sec Part 1 Round 2 (with fatigue 1.15x): - Elite: 155 sec - Intermediate: 230 sec - Novice: 355 sec **Part 1 Total: Elite 290 sec | Intermediate 430 sec | Novice 665 sec** **REST: 60 seconds (prescribed)** **PART 2: For Time** - 8 Devil Presses @ 50/35 lb - 22 Deadlifts @ 225/155 lb - 10 Sandbag Cleans @ 150/100 lb Devil Presses (50/35 lb): - Burpee + dual DB snatch, highly fatiguing - Elite: 6-8 sec/rep = 48-64 sec - Intermediate: 10-12 sec/rep = 80-96 sec - Novice: 14-18 sec/rep = 112-144 sec 22 Deadlifts (225/155 lb): - Moderate load, coming off devil presses (grip + breathing fatigue) - Elite: Sets of 11-11 or 15-7, ~2.5 sec/rep = 55 sec + 5 sec break = 60 sec - Intermediate: Sets of 8-7-7, ~3 sec/rep = 66 sec + 15 sec breaks = 81 sec - Novice: Sets of 5-5-4-4-4, ~4 sec/rep = 88 sec + 40 sec breaks = 128 sec 10 Sandbag Cleans (150/100 lb): - Heavy, awkward object after significant fatigue - Elite: 2 sets of 5, ~5 sec/rep = 50 sec + 5 sec break = 55 sec - Intermediate: Sets of 3-3-2-2, ~7 sec/rep = 70 sec + 20 sec breaks = 90 sec - Novice: Singles or doubles, ~10 sec/rep = 100 sec + 50 sec breaks = 150 sec Transitions Part 2: 3 transitions - Elite: 10 sec total - Intermediate: 20 sec total - Novice: 35 sec total **Part 2 Total: Elite 185 sec | Intermediate 287 sec | Novice 457 sec** **TOTAL WORKOUT TIME:** - Elite (L10): 290 + 60 + 185 = 535 sec (~8:55) - Intermediate (L5): 430 + 60 + 287 = 777 sec (~12:57) - Novice (L1): 665 + 60 + 457 = 1182 sec (~19:42) **ANCHOR COMPARISON:** This workout combines elements of Grace (heavy C&J) with a multi-modal chipper. Grace L10 is 90-120 sec for 30 reps at 135/95 lb. Our workout has only 6 reps but at 185/135 lb (37% heavier), plus significant additional work. The heavy barbell work, combined with high-skill movements (double-unders, devil presses) and grip-intensive deadlifts creates a 8-20 minute workout. Closest comparison: DT (5 rounds: 12 DL, 9 hang clean, 6 push jerk at 155/105) has L10 at 360-420 sec. Our workout is slightly longer due to heavier loads and the devil press/sandbag component. **COACHING REALITY CHECK:** The math suggests elite times around 8:30-9:30, but real-world factors: - Heavy C&Js at 185/135 will be strict singles for most, with significant rest - Devil presses are a major bottleneck - athletes often underestimate these - Sandbag cleans are awkward and will slow significantly under fatigue - Double-unders after rowing can cause timing issues - Grip will be compromised throughout Part 2 Adjusting targets slightly slower to account for these factors: - L10: 510-570 sec (8:30-9:30) - L5: 750 sec (12:30) - L1: 1020 sec (17:00) **FINAL TARGETS:** - L10 Male: 510 sec (8:30) - L5 Male: 750 sec (12:30) - L1 Male: 1020 sec (17:00) - L10 Female: 600 sec (10:00) - L5 Female: 900 sec (15:00) - L1 Female: 1200 sec (20:00)

Modality Profile

About 40% monostructural with double-unders and short row sprints. Roughly 60% weightlifting through clean-and-jerks, devil presses, deadlifts, and sandbag cleans. No gymnastics elements are included, and most time is spent moving external loads efficiently under fatigue.

Similar Workouts to DeLuzio

If you enjoy DeLuzio, you might also like these similar CrossFit WODs:

• AGOQ 21.3 (90% similar) - For Time 75 Cleans (135/95 lb) 300 Double-Unders Time Cap: 15 minutes...
• San Fran Crippler (88% similar) - For Time 30 Back Squats (bodyweight) 1000 meter Row...
• Fat Eddie (88% similar) - For Time 20 Back Squats (225/155 lb) 50 meter Prowler Sprint (180/130 lb) 20 Deadlifts (315/225 lb) ...
• Tall Dan (87% similar) - AMRAP in 12 minutes Buy-In: 80 calorie Row Then AMRAP in remaining time: 6 Deadlifts (315/255 lb) 2...
• Double Grace (87% similar) - For Time 60 Clean-and-Jerks (135/95 lb)...
• BAMF V2 (87% similar) - For Time 21 Push Jerks (185/125 lb) 15 Push Presses (155/105 lb) 9 Strict Presses (115/80 lb)...
• Pearl Harbor 12.7.41 (87% similar) - For Time 12 Ring Dips 7 Power Cleans (165/105 lb) 41 Double-Unders 12 Ring Dips 7 Back Squats (165/1...
• Caroline (86% similar) - For Time 3-7-11-14-11-7-3 reps of: Deadlifts (225/135 lb) Box Jumps (24/20 in) Calorie Row...

These WODs similar to DeLuzio share comparable training demands, time domains, and movement patterns.