Workout Description

Why This Workout Is Very Hard

A long 30-minute AMRAP with heavy deadlifts (near 1.5x bodyweight for many) plus repeated upper-body gymnastics creates a compounding grip and pulling demand. Volume can reach 50–70 heavy pulls and 100+ gymnastics reps for advanced athletes. The load, duration, and cumulative fatigue push this beyond classic benchmarks for most.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated sets of pull-ups and push-ups, combined with dozens of heavy deadlifts, require sustained muscular endurance in the grip, lats, chest, triceps, and posterior chain.
• Strength (7/10): Five heavy deadlifts per round challenge posterior-chain strength, especially as fatigue accumulates. Success hinges on moving near-strength loads repeatedly with sound mechanics.
• Endurance (6/10): The 30-minute duration drives aerobic demand, but without monostructural cardio. Athletes must maintain steady breathing and heart-rate control while cycling through movements under mounting fatigue.
• Speed (4/10): Moderate cycling and careful transitions matter, but the heavy barbell and grip management prevent all-out sprinting. Sustainable, repeatable set sizes drive the best scores.
• Power (4/10): While there are brief powerful pulls off the floor, the goal is controlled, efficient reps rather than explosive output. Fatigue and pacing dampen peak power expressions.
• Flexibility (2/10): Basic positions: hip hinge, overhead hang, and push-up plank. Standard ranges of motion are required; mobility limitations in hamstrings and shoulders may modestly affect efficiency.

Scaling Options

Scale to: Deadlift 50–60% 1RM (or ~90/60 kg) • Jumping/Banded Pull-Ups or Ring Rows • Elevated or Knee Push-Ups

Scaling Explanation

These options preserve the heavy hinge stimulus and upper-body pulling/pressing volume while allowing sustainable sets and safe mechanics across the full 30 minutes.

Intended Stimulus

A steady grind with strict attention to form on the heavy deadlift and repeatable sets on the pull-ups and push-ups. You should feel constant grip and upper-body fatigue while keeping your heart rate in a sustainable zone. Aim for consistent round times, minimal chalk breaks, and unbroken or near-unbroken gymnastics.

Coach Insight

Pace early. Open with manageable deadlift singles or doubles, then keep pull-ups and push-ups smooth and unbroken as long as possible. Most important: Protect your back—neutral spine, braced belly, and deliberate bar setup every rep. Avoid blowing up your grip. Don’t death-grip the bar, and break sets before failure to prevent long, costly rests.

Benchmark Notes

Count full rounds plus extra reps. Beginners aim for 4–6 rounds, intermediates 8–10, and advanced 11–13 if pacing and grip management hold. Use consistent sets and short breaks; if form breaks on deadlifts, reduce load to maintain steady progress.

Modality Profile

Two of the three movements are gymnastics (pull-ups and push-ups), accounting for most of the reps and upper-body volume. The heavy deadlift, while fewer reps, consumes significant time and effort. No monostructural element is present, making this a gymnastics/weightlifting blend.

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