Workout Description

Why This Workout Is Very Hard

While 230/160lb deadlifts and 5 strict pull-ups are moderate in isolation, the 23-minute EMOM format creates significant cumulative fatigue. The grip-intensive movements compound each other, and strict pull-ups become increasingly challenging as forearm fatigue builds. The weight is heavy enough that technique may deteriorate, yet athletes must maintain consistent output for an extended duration.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy deadlifts at 230/160 pounds and strict pull-ups require significant strength, though not maximal loads.
• Stamina (7/10): Repeated deadlifts and pull-ups test muscular endurance, particularly in posterior chain and grip strength over 23 rounds.
• Endurance (5/10): The EMOM format creates consistent cardiovascular demand over 23 minutes, but built-in rest between sets prevents extreme aerobic challenge.
• Flexibility (4/10): Deadlifts demand hip mobility and pull-ups require shoulder flexibility, but movements are within normal ranges.
• Speed (3/10): EMOM format allows deliberate execution; speed is not a primary factor beyond basic movement efficiency.
• Power (2/10): Strict pull-ups and controlled deadlifts focus on strength rather than explosive power production.

Movements

• Deadlift
• Pull-Up

Scaling Options

Deadlift: Scale to 65-75% of 1RM (185/135, 155/105). Sub ring rows or banded pull-ups for strict pull-ups. Reduce to 2 deadlifts and 3-4 pull-ups if needed. For beginners, consider 20 min cap or 3 rounds on/1 round off format. Advanced athletes can add weight or reps if consistently finishing under 15 seconds.

Scaling Explanation

Scale if unable to maintain deadlift form past minute 15, or if strict pull-ups become singles by minute 10. Each minute should feel challenging but doable - aim for 15-20 seconds work, 40-45 seconds rest. Prioritize deadlift technique over weight. Athletes should be able to perform 8-10 strict pull-ups fresh before attempting Rx. Goal is consistent movement quality throughout all 23 minutes.

Intended Stimulus

Moderate-intensity strength-endurance workout targeting the oxidative system over 23 minutes. Primary focus is maintaining quality heavy deadlifts and strict pull-ups under accumulated fatigue. Tests strength endurance and movement consistency rather than max power output.

Coach Insight

Rest 30-35 seconds between sets to maintain quality. Set up deadlift deliberately each rep - don't rush or touch-and-go. For pull-ups, emphasize full lockout and controlled descent. Common failure points: rushing deadlift setup leading to rounded back, kipping pull-ups when fatigued. Consider breaking pull-ups into 3-2 from start if needed. Watch for form degradation after minute 15.

Benchmark Notes

This is an EMOM for 23 minutes with 3 deadlifts (230/160) and 5 strict pull-ups per minute. The key consideration is determining at what point athletes will fail to complete the required work within the minute. Per-minute breakdown: - 3 deadlifts at 230/160: ~8-10 seconds - 5 strict pull-ups: ~12-15 seconds (slower than kipping) - Transition between movements: ~3-5 seconds Total work time per minute: ~23-30 seconds for elite athletes, leaving adequate rest Fatigue analysis: - Minutes 1-10: Full completion likely for advanced athletes - Minutes 11-15: Increasing difficulty, especially on pull-ups - Minutes 16-20: Critical fatigue point for most athletes - Minutes 21-23: Only elite athletes complete all reps Using Cindy (AMRAP 20 with pull-ups) as closest anchor: - L10 Cindy = 25-30 rounds in 20 min - This workout is harder due to: * Heavier deadlifts vs air squats * Strict vs kipping pull-ups * EMOM format forcing pace Projected performance: - L10: Complete all 23 rounds - L5: Complete 21 rounds (fail at minute 22) - L1: Complete 15 rounds (fail at minute 16) Final targets: Male: - L10: 23 rounds (full completion) - L5: 21 rounds - L1: 15 rounds Female: - L10: 23 rounds (full completion) - L5: 20 rounds - L1: 14 rounds

Modality Profile

Deadlift is a weightlifting (W) movement using external load. Pull-up is a gymnastics (G) bodyweight movement. With two movements split across two modalities, the breakdown is 50/50.