Workout Description

Why This Workout Is Hard

Estimated density uses 35 reps/round × ~10 rounds ≈ 350 reps in 30 minutes. Applying the very heavy deadlift factor (4.0) yields ~47 units/min, mapping to 40 density points. Movement complexity averages about 47 (deadlift/box jump moderate, burpee advanced). Time domain is 20–30 minutes (65 points). Overall base computes near 50, placing it solidly in Hard.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Thirty minutes of continuous effort with large burpee volume keeps the heart rate elevated throughout, demanding strong aerobic capacity and efficient breathing under fatigue.
• Stamina (8/10): Sustained sets across 30 minutes require muscular endurance in posterior chain and legs, plus the ability to keep moving through hundreds of bodyweight reps.
• Power (6/10): Explosive hip extension for box jumps and strong pulls on heavy deadlifts demand repeated power output without maximal loading or sprint-level explosiveness.
• Strength (5/10): Deadlifts at 70% 1RM are heavy enough to challenge strength repeatedly, but the volume per set is low and interspersed with bodyweight work.
• Speed (5/10): Athletes must cycle movements efficiently with quick transitions, but the 30-minute duration prevents pure sprinting; pace control matters as much as turnover speed.
• Flexibility (2/10): Standard ranges of motion: hinge to the floor, jump to a 24/20-inch box, and full burpee positions. No extreme mobility demands beyond basic hip and ankle function.

Movements

• Burpee
• Deadlift
• Box Jump

Scaling Options

Scale to: Deadlift @ 60–65% 1RM or a load you can move for 6 crisp reps • 20/16 in box or step-ups • 12–15 burpees or up-downs

Scaling Explanation

These options preserve the workout’s steady engine stimulus while keeping deadlifts safe and repeatable, jump volume manageable, and burpee pacing sustainable for the full 30 minutes.

Intended Stimulus

Sustainable grind with a high, steady heart rate. The deadlifts should feel heavy but technically crisp, ideally unbroken early then quick singles later. Box jumps are smooth and rhythmic with controlled step-downs. Burpees set the pace—find a cadence you can keep for 30 minutes and minimize transition time.

Coach Insight

Pace the burpees; a consistent cadence beats early sprints. Use quick deadlift singles once grip or back fatigue rises. Your one big tip: lock in a repeatable round time and protect it from the start. Avoid rebounding box jumps if it spikes your heart rate. Don’t chase big deadlift sets that compromise form or breathing.

Benchmark Notes

Scores are total reps completed in 30 minutes. Hitting 350 reps (10 full rounds) is a solid intermediate benchmark. Newer athletes should target 6–8 rounds. Advanced athletes push 12+ rounds by steady burpee pacing, quick transitions, and managing heavy deadlifts with smart breaks.

Modality Profile

Two of the three movements are bodyweight (burpees and box jumps), driving the majority of time and reps. The deadlift provides the weightlifting component and significant intensity, but occupies a smaller portion of total work. No monostructural element is present.

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