Workout Description

Why This Workout Is Hard

The 225/155 lb deadlifts are heavy and create significant grip fatigue, compounded by 20 toes-to-bar immediately after. The 400m run adds substantial volume across 6 rounds (2.4 miles total). While the 6-minute windows provide built-in rest, most average athletes will struggle to complete rounds within the window, accumulating fatigue across the 36-minute session. The combination of heavy deadlifts, skill-demanding TTB, and running creates multiple limiting factors hitting simultaneously.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Twenty deadlifts and twenty toes-to-bar per round create moderate-to-high muscular endurance demands. Six rounds of accumulated volume stress both pulling and lower body stamina significantly.
• Endurance (7/10): Six rounds of 400m runs with moderate rest intervals demand sustained cardiovascular capacity. The repeated aerobic efforts across 36 minutes test aerobic engine and recovery between rounds.
• Strength (6/10): Heavy deadlifts at 225/155 lb require substantial force production, though not maximal effort. The load is significant enough to demand strength while allowing moderate rep cycling.
• Speed (6/10): Steady pacing within each 6-minute window is critical. Athletes must balance intensity with recovery time. Quick transitions between movements and efficient cycling matter for total time.
• Flexibility (5/10): Toes-to-bar demands hip and shoulder mobility. Deadlifts require adequate hip and ankle mobility. Moderate range of motion demands across all three movements.
• Power (3/10): Deadlifts and toes-to-bar are strength-endurance focused rather than explosive. Running provides some power demand but overall workout emphasizes sustained output over explosiveness.

Movements

• Toes-to-Bar
• Deadlift
• Run

Modality Profile

Three distinct modalities: Deadlift (W), Toes-to-Bar (G), Run (M). Equal distribution across all three modalities.