Workout Description

Why This Workout Is Hard

Moderate-to-heavy deadlifts (36 total at 225/155 lb), high-skill upper-body pressing (63 ring dips), and 1650 m total rowing create a strong blend of strength, stamina, and aerobic demand. Most athletes will finish between 13–24 minutes if appropriately scaled. The ring dips significantly increase difficulty, especially under fatigue, requiring smart set management and strict movement standards.

Benchmark Times for Heather

• Elite: <13:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total reps under fatigue: 36 deadlifts and 63 ring dips. Managing small, quick sets with short rest tests local muscular endurance of triceps, chest, and posterior chain.
• Endurance (6/10): Three 550 m rows and a 13–24 minute total duration tax aerobic capacity. Pacing the row while maintaining steady transitions determines overall heart rate and sustainable output.
• Strength (6/10): Deadlifts at 225/155 lb require solid midline and posterior chain strength, especially when performed repeatedly under elevated heart rate.
• Speed (5/10): Success favors efficient transitions, fast but sustainable rowing, and crisp set breaks on dips. Over-speeding early often leads to blow-ups on later rounds.
• Power (4/10): Limited explosive demand; quick but controlled deadlift cycling and forceful ring lockouts matter more than maximal power output.
• Flexibility (2/10): Requires standard hip hinge and shoulder extension with stable ring support. No extreme ranges, but full ROM on dips and neutral spine on deadlifts are essential.

Scaling Options

Scale to: 185/125 lb + 15 Ring Dips • 155/105 lb + Banded Ring Dips (or Box/Matador Dips) • 12 Ring Push-Ups + 12 Deadlifts at a weight you can do in 1–2 sets

Scaling Explanation

These options preserve the triplet’s hinge–press–engine stimulus, reduce bottlenecks on ring dips, and keep deadlifts cycled in 1–2 quick sets for consistent round times.

Intended Stimulus

A steady, grindy triplet that rewards smart pacing. Row at a strong but repeatable effort, then move quickly to the barbell for controlled, unbroken or two-set deadlifts. Break ring dips early into manageable sets with short rests. Heart rate stays high but never redlined. Target consistent round times with minimal transition lag.

Coach Insight

Row 2–4 seconds faster than your 2k pace, breathing through the stroke. Transition immediately; no chalk parties. Break ring dips from the start (e.g., 7-7-7 or 8-7-6). Protect triceps—tiny rests beat failed reps. Most important: Earn fast transitions. Common mistakes: opening with unbroken dips, losing lumbar tension on deadlifts, and rowing too hot in round one.

Benchmark Notes

Times reflect a wide skill range. Newer athletes may be capped by ring dips and take 22–35 minutes. Intermediate athletes should aim for 18–24 minutes. Advanced athletes target 13–18 minutes by rowing hard, cycling deadlifts in 1–2 sets, and breaking ring dips early but efficiently.

Modality Profile

Rowing likely occupies the largest time share each round (about 40–50%). Ring dips consume substantial time when broken into multiple sets (roughly 25–35%). Deadlifts are cycled relatively quickly, taking the smallest portion of time if bracing and sets are well-managed.

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