Workout Description

Why This Workout Is Hard

While individual elements are moderate (155lb push press, 225lb deadlifts), their combination creates significant challenge. The pull-ups after deadlifts tax grip strength, and the row prevents full recovery between rounds. The workout hits multiple limiting factors (shoulder fatigue, grip endurance, cardiovascular capacity) and will take 15-20 minutes for most athletes, making sustained intensity difficult.

Benchmark Times for Foulks

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep pull-ups combined with heavy deadlifts and push presses test muscular endurance, particularly in the posterior chain and upper body.
• Endurance (7/10): Five rounds of compound movements with rowing creates significant cardiovascular demand. The volume and movement combination challenges aerobic capacity throughout.
• Strength (6/10): Moderately heavy loads in push press and deadlift require significant strength, though not maximal. Weight selection indicates strength emphasis.
• Speed (6/10): Quick transitions between movements and maintaining rowing pace are crucial. Pull-up volume requires efficient cycling.
• Power (5/10): Push press is an explosive movement, while rowing and deadlifts can be performed explosively, though fatigue will impact power output.
• Flexibility (4/10): Push press requires overhead mobility, deadlifts test hip/hamstring flexibility, and pull-ups demand shoulder range of motion.

Movements

• Push Press
• Deadlift
• Pull-Up
• Row

Scaling Options

Push Press: 115/75 or 95/65 lb. Sub strict press if shoulder mobility limited. Deadlift: 185/125 or 155/105 lb. Pull-ups: Reduce to 12-15 reps, use bands or ring rows. Row: Reduce to 12-15 calories. Volume option: 3-4 rounds instead of 5. Time cap at 20 minutes.

Scaling Explanation

Scale if unable to perform 3+ unbroken push presses, 5+ touch-and-go deadlifts at prescribed weight, or 5+ strict pull-ups. Priority is maintaining consistent movement patterns and steady work rate throughout all rounds. Athletes should finish between 12-18 minutes while keeping intensity high but controlled. Scale load/volume to achieve this time domain while preserving intended stimulus of strength-endurance under fatigue.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) with mixed modal demands. Primary focus is on power endurance and capacity to maintain output across compound movements. The row provides active recovery while maintaining elevated heart rate. Heavy push press and deadlift test strength-endurance under fatigue.

Coach Insight

Break push presses into 3-2 from the start. Deadlifts should be touch-and-go or quick singles - avoid bouncing. Pull-ups can be broken into 10-9 or 7-6-6 sets early to preserve grip. Row at 1100-1200 cal/hr pace - resist urge to sprint. Transition quickly between stations but take 2-3 breaths before starting each movement. Most athletes fade significantly in rounds 4-5 - pace accordingly. Watch for deteriorating deadlift form when fatigued.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling plus additional gymnastics/cardio). Using DT as our anchor (L10: 360-420s, L5: 540-660s, L1: 840-960s), we'll adjust up for: 1. Movement breakdown per round: - Push Press (155/105): 2.5s × 5 = 12.5s - Deadlift (225/155): 3s × 7 = 21s - Pull-ups: 2s × 19 = 38s - Row (18 cal): ~30s Base round time: ~102s Fatigue multipliers: - Rounds 1-2: 1.0x - Rounds 3-4: 1.2x - Round 5: 1.3x Transitions between movements: ~5s × 3 = 15s per round Total time calculation: Rounds 1-2: (102s + 15s) × 2 = 234s Rounds 3-4: (122s + 15s) × 2 = 274s Round 5: (133s + 15s) = 148s Projected elite time: ~660s This is about 50% longer than DT due to additional volume and higher loads, which aligns with our calculation. Final targets (M/F): L10: 360s/480s L5: 600s/720s L1: 960s/1080s

Modality Profile

Of the 4 movements: Pull-Up (G), Row (M), Push Press (W), Deadlift (W). This gives 1 gymnastics, 1 monostructural, and 2 weightlifting movements, resulting in a 25/25/50 split.