Workout Description

Why This Workout Is Hard

While individual elements are moderate (225lb deadlifts, 24in box jumps), the combination and sequencing creates significant challenge. The deadlifts feed directly into double-unders (leg fatigue) and pull-ups (grip fatigue). The high-rep KB swings (70lb) late in each round compounds upper body fatigue. With 5 rounds and minimal built-in rest, this 15-20 minute workout will require strategic pacing and likely force breaks in later rounds.

Benchmark Times for DRD

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume across multiple movement patterns tests muscular endurance, particularly in posterior chain and pulling muscles through deadlifts and pull-ups.
• Endurance (7/10): Five rounds of mixed modalities with significant volume creates sustained cardiovascular demand. Double-unders and rowing provide steady-state cardio elements between strength movements.
• Power (7/10): Box jumps, kettlebell swings, and double-unders are explosive movements. Power output must be maintained across five rounds.
• Strength (6/10): Moderately heavy deadlifts at 225/155 and kettlebell swings at 70/53 require significant strength, though not maximal. Pull-ups test relative strength.
• Speed (6/10): Quick transitions and efficient cycling of double-unders and kettlebell swings are crucial for good times. Row sprints add speed element.
• Flexibility (4/10): Deadlifts and box jumps require decent hip mobility. Kettlebell swings need shoulder flexibility. Overall mobility demands are moderate.

Movements

• Box Jump
• Deadlift
• Double-Under
• Pull-Up
• Kettlebell Swing
• Row

Scaling Options

Box Jumps: Reduce to 20/16" or step-ups Deadlifts: Scale to 185/125 lb or 155/105 lb Double-Unders: Sub 110 single-unders or 40 alternating foot jumps Pull-Ups: Ring rows or banded pull-ups KB Swings: Reduce to 53/35 lb Row: Maintain 96m but allow longer time Rounds: Option to reduce to 4 or 3 rounds for newer athletes Target time cap: 25 minutes

Scaling Explanation

Scale if unable to perform 5+ unbroken pull-ups when fresh, deadlift 225/155 for sets of 5+, or string together 20+ double-unders consistently. Primary goal is maintaining steady movement with good form throughout all rounds. Athletes should be able to complete each round in roughly similar times (no major dropoff). Scale to maintain intensity - you should be working at 7-8/10 effort but able to keep moving. Form deterioration on deadlifts or pull-ups is immediate signal to scale load or movement.

Intended Stimulus

Moderate-length glycolytic workout targeting 15-20 minutes. Mixed modal conditioning with moderate loads and skill elements. Primary challenge is maintaining consistent output across varied movements while managing grip fatigue. Combines light power movements (box jumps, double-unders) with strength elements (deadlifts) and gymnastics (pull-ups).

Coach Insight

Break this into manageable chunks from the start - don't go unbroken early. Suggested approach: Box jumps in sets of 6-6, deadlifts in sets of 4-3, double-unders in sets of 30-25, pull-ups in sets of 4-4-3, and KB swings in sets of 10-9. Row should be treated as active recovery (~15-18 seconds). Watch grip fatigue building between deadlifts, pull-ups, and KB swings. Quick transitions between movements are crucial but don't rush setup on deadlifts. Keep box jumps controlled and step-down if fatigued.

Benchmark Notes

This workout is most similar to DT in structure (5 rounds of mixed modalities) but with slightly lower loading and the addition of double-unders. Breaking down each round: Box Jumps (12 reps): 2 sec/rep × 12 = 24 sec Deadlifts (7 reps): 2.5 sec/rep × 7 = 17.5 sec Double-Unders (55): 0.5 sec/rep × 55 = 27.5 sec Pull-Ups (11): 1.5 sec/rep × 11 = 16.5 sec KB Swings (19): 1.75 sec/rep × 19 = 33.25 sec Row (96m): ~15 sec Base round time: ~134 sec Applying fatigue multipliers: Round 1: 134 sec Round 2: 134 × 1.1 = 147 sec Round 3: 134 × 1.2 = 161 sec Round 4: 134 × 1.25 = 167 sec Round 5: 134 × 1.3 = 174 sec Transitions between movements: ~5 sec × 5 movements × 5 rounds = 125 sec Total projected time: 783 + 125 = 908 sec for median athlete (L5) Comparing to DT benchmark (L5 = 540-660 sec), this workout should take about 30% longer due to additional volume and skill elements. Final targets (M/F): L10: 480/600 sec (8:00/10:00) L5: 720/840 sec (12:00/14:00) L1: 1080/1200 sec (18:00/20:00)

Modality Profile

Of the 6 movements: Box Jump and Pull-Up are Gymnastics (2); Row and Double-Under are Monostructural (2); Deadlift and Kettlebell Swing are Weightlifting (2). Equal G/W with less M rounds to 40/20/40 split.