Workout Description

Why This Workout Is Hard

19 deadlifts at 225/115 lb are manageable fresh, but bar-over burpees immediately after create significant cardiovascular and hip hinge fatigue. Completing two full rounds means returning to deadlifts with compromised grip and elevated heart rate. The combination of moderate-heavy loading, high-demand burpee variation, and continuous for-time pressure creates meaningful fatigue accumulation that will push most average athletes to break sets and struggle to maintain pace.

Benchmark Times for John Chipura

• Elite: <3:05
• Advanced: 3:35-4:10
• Intermediate: 4:50-5:35
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): 38 total deadlifts and 38 burpees challenge muscular endurance in the posterior chain, hip flexors, and full body. Grip fatigue compounds with burpee fatigue across both rounds.
• Endurance (6/10): Two rounds of 19 deadlifts and 19 bar-over burpees creates sustained cardiovascular demand. The burpees especially elevate heart rate, making aerobic capacity a significant limiting factor throughout.
• Speed (6/10): For-time format incentivizes fast transitions and quick cycling of burpees. Minimizing rest between movements and maintaining efficient bar-over jump mechanics is critical to a competitive finish time.
• Strength (5/10): 225/115 lb deadlifts represent a moderate load — heavy enough to demand real strength but not near maximal. Fatigue from burpees makes the later deadlift reps significantly more challenging.
• Power (4/10): Bar-over burpees require explosive hip extension to jump over the bar, and deadlifts benefit from a powerful pull. However, the volume and pacing reduce pure power expression significantly.
• Flexibility (3/10): Deadlifts require basic hip hinge mobility and hamstring flexibility. Burpees demand minimal range of motion. Overall flexibility demands are moderate and accessible to most athletes.

Movements

• Deadlift
• Burpee Over Bar

Scaling Options

Weight: Reduce deadlift load to 155-185/75-95 lb — target a weight you can move for sets of 8-10 unbroken when fresh. Movement: Sub standard burpees (no bar jump) if coordination or mobility is a limiting factor, or use a lower box step-over burpee. Volume: Reduce to 15 reps per movement per round, or drop to 1 round for athletes newer to higher-intensity work. For athletes with back sensitivity, Romanian deadlifts or kettlebell deadlifts at a moderate load are a solid substitute.

Scaling Explanation

Scale the weight if you cannot perform at least 10 unbroken deadlifts at the prescribed load with a neutral spine — form breakdown under fatigue is a real injury risk here. Scale volume if you anticipate going over 15 minutes, as the stimulus becomes a grind rather than a sprint and loses its intended effect. Prioritize intensity and movement quality over hitting Rx numbers. The goal is to finish both rounds feeling like you left everything on the floor — not like you survived. Athletes newer to CrossFit should aim for a 10-14 minute target; experienced athletes should be pushing for sub-8 minutes.

Intended Stimulus

This is a sprint-style workout designed to be completed in the 6-12 minute range. The combination of moderate-to-heavy deadlifts and bar-over burpees creates a relentless demand on your posterior chain, cardiovascular system, and mental grit. Expect a hard, sustained effort — this isn't a grind, it's a push. The primary challenge is managing the tension between keeping the barbell moving and not blowing up your lungs on the burpees. The 19-rep scheme (a nod to 2019) adds just enough volume to make you think twice about going unbroken.

Coach Insight

The deadlifts at 225/115 lb should feel heavy but manageable — think touch-and-go or short rest sets, not grinding singles. A smart opening set of 10-9 or 12-7 on deadlifts keeps your back fresh for round two. On bar-over burpees, find a sustainable rhythm immediately — a slow, steady pace beats sprinting and dying. Step up, jump over, or jump up and step over — whatever keeps you moving without stopping. The biggest mistake athletes make is going unbroken on deadlifts in round one and then crawling through burpees. Protect your lower back by keeping a neutral spine throughout — fatigue will tempt you to round. Transition fast off the bar after burpees and get your hands on the barbell within 5 seconds.

Benchmark Notes

Two rounds of 19 deadlifts at 225/115 lb and 19 bar-over burpees. L5 (5:35-6:30) breaks the deadlifts into two sets and holds about 13 burpees a minute. L10 (under 3:05) goes unbroken on both.

Modality Profile

Two movements: Deadlift (Weightlifting) and Burpee Over Bar (Gymnastics - bodyweight burpee movement). 50/50 split between G and W.

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