Workout Description

Why This Workout Is Hard

The combination of moderately heavy deadlifts (225/155) and dumbbell movements with high-skill pull-ups creates significant fatigue accumulation across rounds. The continuous nature (no programmed rest) and movement interference (deadlifts affecting grip for pull-ups, leg fatigue from step-ups carrying into next round's deadlifts) makes this particularly challenging. Most athletes will complete this in 12-15 minutes but require breaking up most movements by round 2.

Benchmark Times for Last Alarm

• 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 mixed modal work challenges muscular endurance across multiple domains. Grip endurance particularly tested through deadlifts, clusters, and pull-ups.
• Endurance (7/10): Three rounds of high-rep compound movements with moderate loads creates significant cardiovascular demand. The continuous nature and movement variety maintains elevated heart rate throughout.
• Strength (6/10): Moderate to heavy loads in deadlifts and dumbbell work require significant strength. Pull-ups add relative strength demand.
• Speed (6/10): Quick transitions between movements and efficient cycling of moderate-weight exercises are crucial for good times.
• Flexibility (5/10): Full-range deadlifts, burpees, and clusters demand good mobility. Box step-ups and pull-ups require basic range of motion.
• Power (4/10): Dumbbell clusters have explosive component. Other movements are more strength-endurance focused than power-based.

Movements

• Dumbbell Cluster
• Burpee
• Deadlift
• Pull-Up

Scaling Options

WEIGHTS: Deadlift 185/125 or 155/105 lb. Dumbbells 35/25 or 25/15 lb. MOVEMENTS: Ring rows or banded pull-ups. Step-ups to 20/16 inch box. Power clean + press instead of clusters. VOLUME: Reduce to 10 reps per movement or 2 rounds. For beginners: deadlift (135/95), single dumbbell cluster (35/25), assisted pull-ups, 16-inch box.

Scaling Explanation

Scale if you cannot perform 15+ unbroken deadlifts at prescribed weight, 5+ strict pull-ups, or if dumbbell clusters cause significant technique breakdown. Goal is to maintain consistent movement and complete under 20 minutes. Prioritize full range of motion on all movements - particularly deadlifts and clusters. Better to reduce load and maintain intensity than struggle with heavy weights. If pull-ups are a limiter, scale to a variation that allows sets of 4-5 reps.

Intended Stimulus

Moderate-length glycolytic workout targeting the 12-18 minute time domain. Primary focus is on maintaining power output across multiple loading patterns (hip hinge, explosive, upper body pull) while managing cumulative fatigue. The workout tests both strength endurance and cardiovascular capacity, with significant shoulder and posterior chain demands.

Coach Insight

Break up the work strategically from the start - consider 7-6 or 5-4-4 on deadlifts and clusters. Quick singles on pull-ups may be more efficient than sets of 3-4 if grip is limiting. Keep burpees controlled but consistent - they're your recovery. On clusters, clean both dumbbells together but split the jerks into singles to manage shoulder fatigue. Step-ups should be deliberate but unbroken - alternate leading legs to distribute work. Don't rush transitions early; steady pace will pay off in round 3.

Benchmark Notes

This workout is most similar to DT in structure (5 rounds of 3 barbell movements vs 3 rounds of 5 mixed movements). Base movement times: - Deadlifts (225/155): 2.5s × 13 = 32.5s - Burpees: 3.5s × 13 = 45.5s - DB Clusters: 3s × 13 = 39s - Pull-ups: 1.5s × 13 = 19.5s - DB Box Step-ups: 3s × 13 = 39s Base round time: 175.5s Fatigue multipliers: - Round 1: 1.0x = 175.5s - Round 2: 1.1x = 193s - Round 3: 1.2x = 211s Transitions between movements: 5s × 4 = 20s per round Total time calculation: Round 1: 195.5s Round 2: 213s Round 3: 231s Total: 639.5s Comparing to DT anchor (360-420s elite male), this workout should take about 50% longer due to higher volume and heavier deadlifts. Final targets: Male: L10: 360s (6:00) L5: 600s (10:00) L1: 960s (16:00) Female (20% slower due to loading): L10: 480s (8:00) L5: 720s (12:00) L1: 1080s (18:00)

Modality Profile

Of the 5 movements: Burpee (G), Deadlift (W), Dumbbell Box Step Up (W), Dumbbell Cluster (W), Pull-Up (G). This gives us 2 gymnastics movements and 3 weightlifting movements, with no monostructural movements. 2/5 = 40% gymnastics, 3/5 = 60% weightlifting, rounded to nearest 10% becomes 20/80 split.

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