Workout Description

Why This Workout Is Hard

While 225/155 deadlifts and 24/20 box jumps are moderate loads in isolation, performing 15 reps each for 4 rounds creates significant leg fatigue. The double-unders (200 total) require sustained skill under fatigue. The continuous nature without built-in rest periods means fatigue accumulates throughout. Most average CrossFitters will need to break up the deadlifts and may struggle with unbroken double-unders by rounds 3-4.

Benchmark Times for John Tipping II

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of deadlifts and box jumps paired with double-unders tests local muscular endurance, particularly in posterior chain and calves.
• Speed (8/10): Fast transitions and quick cycling of double-unders are crucial. Success requires maintaining high-speed movement execution throughout.
• Endurance (7/10): Four rounds of mixed modalities with double-unders creates significant cardiovascular demand. The workout length and movement combination challenges aerobic capacity substantially.
• Power (7/10): Box jumps are explosive movements, and double-unders require reactive power. Deadlifts at this weight need power production.
• Strength (6/10): Moderately heavy deadlifts at 225/155 require significant strength, though rep scheme keeps it sub-maximal.
• Flexibility (4/10): Deadlifts demand hip and hamstring mobility, while box jumps require ankle range of motion.

Movements

• Deadlift
• Box Jump
• Double-Under

Scaling Options

Deadlift: Reduce to 185/125 lb or 155/105 lb based on 1RM (should be ~60% of 1RM). Box Jump: Step-ups or lower box height to 20/16 in. Double-unders: Single-unders (150 reps) or 25 double-under attempts + 50 singles. Volume options: Reduce to 3 rounds or 12 reps per movement. Time cap at 20 minutes.

Scaling Explanation

Scale if unable to perform 8+ unbroken deadlifts at prescribed weight with solid form, or if double-unders are not consistent in sets of 15+. Priority is maintaining safe deadlift mechanics and steady work rate. Athletes should finish between 12-18 minutes while keeping heart rate below redline. Scale load/volume to achieve 2-3 minute rounds with brief rest between movements.

Intended Stimulus

Moderate-length glycolytic workout targeting the 12-18 minute time domain. Primary focus is maintaining power output across multiple movement patterns while managing cumulative fatigue. The combination of heavy deadlifts, explosive box jumps, and skill-based double-unders tests strength endurance and coordination under metabolic stress.

Coach Insight

Break deadlifts into sets of 5-7 reps early to preserve back position. Quick-but-controlled box jumps with step-down to manage fatigue. Double-unders should be done in largest sustainable sets. Rest briefly between movements rather than mid-set. Target consistent round times with no more than 30 seconds variance between fastest/slowest rounds. Watch for deteriorating deadlift form in later rounds - this is where most athletes break down.

Benchmark Notes

This workout is most similar to DT in structure (5 rounds of barbell + other movements). Key differences: 4 rounds vs 5, heavier deadlifts (225/155 vs 155/105), and addition of box jumps and double-unders. Breakdown per round (elite male): - Deadlifts (225): 15 reps × 2.5s = 37.5s - Box Jumps: 15 reps × 2s = 30s - Double-Unders: 50 reps × 0.5s = 25s - Transitions: 2 × 5s = 10s Base round time: ~102.5s Fatigue multipliers: - Round 1: 102.5s (1.0x) - Round 2: 102.5s (1.0x) - Round 3: 113s (1.1x) - Round 4: 123s (1.2x) Total elite time: ~441s (7:21) Comparing to DT anchor (L10 male: 360-420s), this should be ~15% slower due to: - Heavier deadlifts (+70lbs) - Addition of high-volume double-unders - Similar total work volume despite one fewer round Female times adjusted +20% due to: - Relatively heavier deadlifts (155 vs 105 in DT) - Similar impact from box jumps and double-unders Final targets: Male L10: 360s (6:00) Male L5: 600s (10:00) Male L1: 960s (16:00) Female L10: 480s (8:00) Female L5: 720s (12:00) Female L1: 1080s (18:00)

Modality Profile

Box Jump and Double-Under (2 movements) are Gymnastics (G), while Deadlift (1 movement) is Weightlifting (W). With 3 total movements, 2/3 are G (rounded to 70%) and 1/3 is W (rounded to 30%). No Monostructural movements present.