Workout Description

Why This Workout Is Extremely Hard

Death by deadlifts at 60% 1RM is deceptively brutal due to the EMOM format with increasing reps each minute. While 60% seems moderate, the exponential rep increase with zero built-in recovery creates devastating cumulative fatigue. The limiting factors compound: grip endurance fails, posterior chain fatigues, and breathing becomes labored. Most athletes hit a wall around minute 15-20 when reps exceed 15-20 per minute.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High cumulative volume of deadlifts tests muscular endurance of posterior chain. Each minute requires more reps, creating local muscular fatigue.
• Endurance (7/10): The EMOM format with increasing reps each minute creates significant cardiovascular demand as the workout progresses, especially in later rounds when rest diminishes.
• Speed (6/10): Quick rep turnover becomes crucial as minutes progress and rest windows shrink between sets.
• Strength (5/10): Moderate load at 60% 1RM provides significant strength stimulus, especially as fatigue accumulates and technique must be maintained.
• Flexibility (3/10): Standard deadlift mobility requirements for hip hinge and posterior chain, but no extreme ranges of motion needed.
• Power (2/10): While deadlifts can be explosive, at 60% 1RM and increasing fatigue, power output becomes secondary to endurance.

Movements

• Deadlift

Scaling Options

Weight reductions: Scale to 50% 1RM for beginners, 40% for novices. Movement substitutions: KB deadlifts or DB deadlifts if barbell technique isn't solid. Volume modifications: Start at minute 3 or 4 for shorter workout. Cap total time at 15 minutes for newer athletes. Alternative: Fix rep scheme at 5-7 reps EMOM instead of increasing.

Scaling Explanation

Scale if unable to perform 15+ unbroken deadlifts at prescribed weight with perfect form. Signs to scale: grip failing before legs, excessive back rounding, or inability to maintain braced core position. Prioritize technique over weight - stimulus should allow 20+ minutes of work for advanced athletes, 12-15 minutes for intermediates. Scale load if workout ends before minute 10 due to strength limitations rather than conditioning.

Intended Stimulus

Progressive aerobic-to-anaerobic workout testing muscular endurance and mental toughness. Starts in oxidative system (first 10-15 minutes) then transitions to glycolytic as volume increases. Primary challenge is maintaining form under accumulating fatigue while managing rest periods. Time domain extends until failure, typically 15-25 minutes for experienced athletes.

Coach Insight

Start conservatively - the first 10 minutes should feel relatively easy. Use touch-and-go reps with controlled bounce to maintain efficiency. Take consistent rest periods early (35-40 seconds) to bank time for later rounds. Watch for breakdown signs: rounded back, hitching, or slow lockout. Hook grip recommended to maintain grip strength. Common failure points: minutes 12-15 when rest windows shrink below 20 seconds. Consider breaking sets when reps exceed 15.

Benchmark Notes

This is a 'Death by' format EMOM where athletes must complete 1 rep in minute 1, 2 reps in minute 2, etc. until failure. Using 60% 1RM deadlift makes this primarily a stamina/pacing test rather than pure strength. Calculation approach: 1. At 60% 1RM, single deadlifts take 2-3 seconds when fresh 2. Early minutes (1-10): Easy pacing, minimal fatigue, ~3-5 sec per set 3. Middle minutes (11-20): Moderate fatigue, longer sets ~10-15 sec 4. Late minutes (21+): Significant fatigue, sets taking 20-30 sec 5. Failure typically occurs when required reps can't be completed in 60 sec Benchmark targets: L10 (Elite): 35-40 minutes (630-780 total reps) L5 (Intermediate): 22-26 minutes (253-351 total reps) L1 (Beginner): 8-12 minutes (36-78 total reps) The levels represent the round/minute achieved before failure. This aligns with typical CrossFit stamina benchmarks where elite athletes can sustain submaximal loading for extended periods. Final targets: L10 (Elite): 40+ minutes L5 (Intermediate): 24 minutes L1 (Beginner): 8 minutes

Modality Profile

Deadlift is a pure weightlifting movement involving external load with a barbell. Since it's the only movement and falls solely in the weightlifting category, it receives 100% weightlifting classification.