Workout Description

Why This Workout Is Extremely Hard

This workout combines extreme volume (160 pull-ups, 160 ring dips, 160 box jumps, 160 wall balls) with heavy deadlifts (300/195 lb) across 4 rounds. The grip destruction from deadlifts directly compromises pull-ups and ring dips. Ring dips at 40 reps per round are a massive limiting factor even fresh. Total work volume rivals Murph, with heavier loading and more skill-demanding movements. Most average athletes cannot complete this as prescribed.

Benchmark Times for Kyle

• Elite: <21:30
• Advanced: 25:45-31:00
• Intermediate: 37:00-44:30
• Beginner: >92:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): With 160 pull-ups, 160 ring dips, 160 box jumps, and 160 wall balls plus 28 heavy deadlifts across 4 rounds, muscular endurance is the dominant challenge. Grip, upper body, and leg stamina are all severely taxed.
• Endurance (8/10): Four rounds of high-volume mixed movements create sustained cardiovascular demand. The sheer volume and variety of movements keep heart rate elevated throughout, making aerobic capacity a critical limiting factor.
• Strength (6/10): 300/195 lb deadlifts at 7 reps per round represent a significant strength demand, especially under accumulated fatigue. The load is heavy enough to require genuine strength, not just endurance.
• Power (5/10): Box jumps demand explosive hip extension, and deadlifts at this load require powerful pulls. However, the high volume forces pacing over pure explosiveness, creating a mix of power and strength-endurance.
• Speed (5/10): Timed format incentivizes efficient transitions and cycling speed, but the sheer volume and heavy deadlifts demand strategic pacing. Athletes must balance urgency with sustainable output across all four rounds.
• Flexibility (4/10): Ring dips require shoulder mobility and chest flexibility, box jumps need hip flexor range, and deadlifts demand hamstring mobility. Moderate but meaningful flexibility requirements across multiple movement patterns.

Movements

• Wall Ball
• Ring Dip
• Deadlift
• Box Jump
• Pull-Up

Scaling Options

Deadlift: reduce to 225/155 lb or 185/125 lb depending on strength level — target a load you can complete all 7 reps in 1-2 sets with solid mechanics. Pull-ups: substitute banded pull-ups, jumping pull-ups, or ring rows; reduce volume to 20-25 reps per round if gymnastics capacity is limited. Ring dips: substitute banded ring dips, bar dips, or box dips; reduce to 20-25 reps per round as needed. Box jumps: reduce height to 20/16 in or substitute step-ups to protect joints and manage fatigue. Wall balls: reduce to 14/10 lb or lower the target height; reduce reps to 25-30 per round if needed. Volume scaling: consider 3 rounds instead of 4 for newer athletes, or reduce all gymnastics movements to 25 reps per round to keep total time under 60 minutes.

Scaling Explanation

Scale this workout if you cannot perform at least 5 strict pull-ups or 5 strict ring dips unbroken, if your deadlift 1RM is below 350/225 lb (Rx load should feel heavy but manageable for 7 reps), or if you have any shoulder or elbow issues that make high-volume gymnastics risky. The goal is to keep moving for the entire workout — if you're staring at the bar for 2+ minutes between sets by round two, the load or volume is too high. Prioritize technique on deadlifts above all else; a rounded-back pull at 300 lb under fatigue is a serious injury risk. Intensity matters less than consistent movement quality here. Target completion time for scaled athletes is 45-60 minutes; Rx athletes should aim for 55-75 minutes. If you finish in under 40 minutes, you likely had more in the tank — push harder next time.

Intended Stimulus

This is a long-duration grind — expect 45 to 75+ minutes of sustained effort across four brutal rounds. The stimulus is a true test of muscular endurance, mental fortitude, and aerobic capacity under accumulated fatigue. The heavy deadlifts serve as a strength anchor before a massive volume of gymnastics and conditioning work. The primary challenge is mental: 160 pull-ups, 160 ring dips, 160 box jumps, and 160 wall balls will break athletes who go out too hot. This is a long steady engine workout that demands patience, pacing, and the ability to keep moving when everything in your body says stop.

Coach Insight

The 7 deadlifts at 300/195 lb are your reset button each round — treat them as a chance to breathe and refocus, not a sprint. Brace hard, hinge well, and don't rush them. The real race begins immediately after. Pull-ups: break these early and often — sets of 5-8 from the start will serve you far better than going to failure on round one. Ring dips are the sneaky killer here; your triceps will be smoked by round two, so start in sets of 5-10 and stay disciplined. Box jumps should be steady and rhythmic — step down if needed to protect your Achilles and conserve energy. Wall balls close each round; use a consistent breathing pattern and aim for sets of 10-15 with short breaks. Common mistakes: going unbroken on pull-ups and ring dips in round one and then completely falling apart by round three, and rushing the deadlifts with a rounded back when fatigued. Transition time matters enormously over four rounds — minimize standing around between movements.

Benchmark Notes

Four rounds of 7 deadlifts at 300/195 lb, 40 pull-ups, 40 ring dips, 40 box jumps and 40 wall balls: 160 each of the gymnastics. L5 (44:30-53:30) does the pull-ups in sets of 6-8 and the dips in sets of 4-5, about 13 minutes a round. L10 (under 21:30) holds about 5 minutes a round.

Modality Profile

5 movements total: Gymnastics = Pull-Up, Ring Dip, Box Jump (3 movements = 60%); Weightlifting = Deadlift, Wall Ball (2 movements = 40%). No monostructural movements. Rounded to nearest 10%: G=60, W=40.

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