Workout Description

Why This Workout Is Hard

While T2B and deadlifts are common movements, the ascending/descending rep scheme creates 55 reps of each. The T2B will fatigue the grip and core, directly impacting deadlift performance. The heavy deadlifts (225/155) become increasingly challenging as grip endurance fails. Most athletes will need to break sets frequently, especially in later rounds.

Benchmark Times for Joker

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of toes-to-bar taxes core and grip endurance, while deadlifts challenge posterior chain stamina through descending reps.
• Flexibility (8/10): Toes-to-bar requires exceptional hip flexion and shoulder mobility. Deadlifts demand good hip hinge and hamstring flexibility.
• Strength (7/10): Heavy deadlifts at 225/155 require significant strength, though rep scheme prevents maximal loading. Toes-to-bar demands core strength.
• Endurance (6/10): The ascending/descending rep scheme creates sustained cardiovascular demand, but built-in rest during transitions prevents maximal aerobic stress.
• Speed (5/10): Moderate cycling speed required for efficient toes-to-bar and deadlifts, with natural pacing breaks during transitions.
• Power (4/10): Some power needed for toes-to-bar kip and deadlift extension, but not primarily a power-focused workout.

Movements

• Toes-to-Bar
• Deadlift

Scaling Options

Toes-to-Bar Options: - Knee raises or hanging leg raises - V-ups or ab mat sit-ups - Reduce total reps by half (1-1-2-2-3-3-4-4-5-5) Deadlift Options: - Reduce weight to 185/125 or 155/105 - Use elevated starting position (blocks/plates) - Maintain full rep scheme but lighter load - Romanian deadlifts at lighter weight

Scaling Explanation

Scale if unable to perform 5+ unbroken toes-to-bar or if deadlift working weight is above 75% of 1RM. Priority is maintaining safe deadlift technique and achieving consistent movement throughout. Target time is 8-12 minutes - scale load/movements if estimated time exceeds this. Athletes should be able to maintain unbroken sets of 3-4 reps on both movements when fresh. Consider scaling if grip fatigue causes significant breakdown before halfway point.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) combining gymnastics skill with heavy barbell cycling. Tests grip endurance and posterior chain strength while managing ascending/descending rep schemes. Primary challenge is maintaining technique under cumulative fatigue, particularly in the grip-intensive movements.

Coach Insight

Break toes-to-bar into small sets early (2-3 reps) to preserve grip strength. As reps increase, consider larger sets (4-5) in middle rounds where momentum helps. For deadlifts, go touch-and-go on smaller sets (1-5 reps) but break up larger sets (6-10) into quick doubles or triples. Reset position between clusters but don't rest long. Watch for back position deteriorating as fatigue sets in. Transition quickly between movements as these are natural rest points.

Benchmark Notes

This workout combines ascending toes-to-bar (T2B) with descending heavy deadlifts. Analysis: 1. T2B Progression (55 total reps): - Fresh pace: 2 sec/rep - Set breakdown: 1-4 unbroken, 5-7 sets of 3-4, 8-10 singles - Total time with fatigue: 160-200s for elite, 240-300s for intermediate 2. Deadlifts (55 total reps at 225/155): - Fresh pace: 2.5 sec/rep - Heavy load means smaller sets: 5-6 reps max - Progressive fatigue from T2B grip work (+30%) - Total time with fatigue: 200-240s elite, 300-360s intermediate 3. Transitions: - 2 movements, different stations: ~10s per transition - Multiple set breaks needed: add 60-90s total This workout is most similar to Elizabeth (21-15-9 clean + dips) in volume and grip demands, but with heavier loading. Using Elizabeth's anchor (L10: 160-200s) and adjusting up 40% for increased load/volume. Recap: Male L10: 5:00-5:30 Male L5: 9:00-9:30 Male L1: 15:00-16:00 Female L10: 6:00-6:30 Female L5: 10:00-10:30 Female L1: 16:00-17:00

Modality Profile

Toes-to-Bar is a gymnastics movement (bodyweight), Deadlift is a weightlifting movement (external load). With two movements split across two modalities, the breakdown is 50/50.