Workout Description

Why This Workout Is Very Hard

Large total volume and long duration drive the difficulty. You’ll complete 96 deadlifts at moderate load, 96 demanding hanging reps that tax grip and shoulders, and 2,400 m of loaded running. The sustained grip demand plus lower-back fatigue from cycling deadlifts makes pacing and smart set management essential. Expect 30–50 minutes for most.

Benchmark Times for Kevin

• Elite: <25:00
• Advanced: 28:00-31:00
• Intermediate: 35:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep deadlifts and hanging work require repeated submaximal efforts under fatigue. Success hinges on sustaining large total reps with short rests across all three rounds.
• Endurance (7/10): Three 800 m loaded runs dominate the time domain, demanding steady aerobic output and the ability to keep moving despite accumulating fatigue and grip fatigue from the prior elements.
• Strength (4/10): Deadlifts at 185/135 lb require solid baseline strength, but the emphasis is repeated sets rather than maximal loading or near-1RM efforts.
• Speed (4/10): Pace is constrained by grip and volume. Transitions and smart set sizes help, but this is more steady churn than sprint cycling.
• Power (3/10): Limited explosive demand. Barbell cycling has some pop, but overall output is steady grinding rather than high-power bursts or sprinting elements.
• Flexibility (2/10): Basic positions are required: barbell hinge, neutral spine, and overhead hang. No extreme mobility demands beyond achieving a safe deadlift setup and stable hang.

Movements

• Hanging Hip Touch
• Running Farmer Carry
• Deadlift

Scaling Options

Scale to: 3RFT — 24 Deadlifts (155/105), 24 Hanging Knee Raises, 600m Farmer Carry (2x15 lb) • 3RFT — 32 Deadlifts (135/95), 24 Alternating Bar Taps (hang), 600m Farmer Carry (2x10 lb) • 3RFT — 21 Deadlifts (115/75), 21 Knee Raises, 400m Farmer Carry (2x15 lb)

Scaling Explanation

These options preserve the triplet’s grip-intensive, steady-state feel by adjusting load, reps, and carry distance so athletes keep moving with short rests and maintain safe deadlift mechanics.

Intended Stimulus

A long, gritty grinder with unbroken movement on the carries and manageable sets on the deadlifts and bar hangs. You should feel steady pressure in the lungs and forearms, with the lower back working but protected by smart sets. Finish each round with enough grip to keep jogging the carry without dropping the dumbbells.

Coach Insight

Pace it. Break deadlifts early into 6–8 rep sets with short, timed rests. Aim for smooth, consistent jogs on the carries. Your one tip: protect the grip. Shake out on the jog, and avoid redlining the hangs. Common mistakes: opening with big deadlift sets, hanging to failure, and walking the carry. Keep it sustainable from round one.

Benchmark Notes

Times range from 60 minutes (L1) to 25 minutes (L9). Most intermediate athletes land 35–45 minutes, with L5 around 40 minutes. Use these levels to pick scaling that lets you keep moving without long breaks, especially on the deadlifts and carry.

Modality Profile

Most time is spent moving over distance with the dumbbells, so monostructural dominates. Weightlifting is significant from 96 deadlifts and the loaded carry. Gymnastics contributes through 96 hanging hip touches that add grip and shoulder fatigue.

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