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: <7:30
• Advanced: 8:00-8:30
• Intermediate: 9:00-10:00
• Beginner: >20:00

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.

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

Beginner athletes may need up to 16–20 minutes. Solid intermediates aim to finish near 9–10 minutes. Advanced athletes push sub-8:30, with elites under 7:30. Use the time cap to keep intensity high and choose scales that let you move steadily without long breaks.

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.

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