Workout Description

Why This Workout Is Medium

The loads are moderate (185/125 lb deadlifts) and the rep scheme is low (6 reps per movement), giving natural recovery between rounds. Air squats and box jumps complement rather than crush the deadlifts. The 1,742m row finish adds aerobic demand but isn't extreme. Total time estimate of 15-22 minutes for an average athlete keeps this solidly in the medium range — challenging but very completable as prescribed.

Benchmark Times for Leehan

• Elite: <10:00
• Advanced: 10:50-11:45
• Intermediate: 12:45-13:50
• Beginner: >21:15

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): 42 total deadlifts, 42 air squats, and 42 box jumps across 7 rounds accumulate significant muscular fatigue in the posterior chain and legs before the row compounds that demand further.
• Endurance (6/10): The 7-round couplet plus a 1,742-meter row creates a sustained cardiovascular demand. The row especially taxes aerobic capacity, pushing this workout into moderate-to-high endurance territory.
• Power (6/10): Box jumps are inherently explosive, and deadlifts at this load reward a powerful hip drive. The combination of jumping and pulling creates a meaningful power stimulus across all 7 rounds.
• Speed (5/10): For-time format incentivizes fast transitions and efficient cycling, but the moderate loads and row distance reward pacing over sprinting. Steady, controlled output is more effective than all-out speed.
• Strength (4/10): Moderate loads at 125/185 lb for deadlifts are sub-maximal but meaningful. The repeated deadlift sets under fatigue require genuine strength endurance rather than pure max-effort force production.
• Flexibility (3/10): Deadlifts require hip hinge mobility, squats need ankle and hip flexibility, and box jumps demand hip extension. Overall mobility demands are moderate but not extreme or highly technical.

Movements

• Air Squat
• Deadlift
• Box Jump
• Row

Scaling Options

Reduce deadlift load to 95 lb for women and 135 lb for men if the Rx weight cannot be moved with a neutral spine for all 6 reps across 7 rounds. For box jumps, drop to a 12-inch or 16-inch box, or substitute step-ups to reduce joint stress and fall risk. If the row is inaccessible, substitute a 1,400-meter run or 5 minutes on the ski erg or bike at a hard effort. Reduce rounds to 5 if the athlete is newer to CrossFit or the combined volume feels excessive. Air squats can be substituted with box squats to a target for athletes with mobility limitations.

Scaling Explanation

Scale the deadlift if you cannot maintain a flat back and engaged lats for all 6 reps — technique breakdown under fatigue is a red flag, not a badge of honor. Scale the box height if you are hesitant or inconsistent with your jump, or if you have a history of Achilles or ankle issues. The goal is to complete the 7 rounds in under 12-14 minutes so you still have enough in the tank to make the row meaningful — not a survival shuffle. Prioritize movement quality over Rx weight every time. Newer athletes should scale volume to 5 rounds and use lighter loads to keep intensity high and form intact throughout.

Intended Stimulus

This workout targets a moderate time domain of roughly 15-25 minutes, combining a fast-paced barbell and gymnastics circuit with a sustained aerobic finisher. The 7 rounds of deadlifts, air squats, and box jumps should feel like repeated short bursts of power — explosive and rhythmic — while the 1,742-meter row demands a hard, sustained aerobic effort to close it out. The primary challenge is managing the transition from anaerobic, high-output work in the rounds to a disciplined, paced row without completely falling apart. Athletes should feel the cumulative fatigue in their posterior chain and legs before they ever touch the rower.

Coach Insight

Attack the 7 rounds with controlled aggression — the deadlift weight is moderate, so aim to keep all 6 reps unbroken every round with a strong hinge and neutral spine. Don't rush the setup; a sloppy deadlift under fatigue is where injuries happen. Air squats should be fast and rhythmic — use them as active recovery between the deadlifts and box jumps. On box jumps, step down every rep to protect your Achilles and conserve energy for the row ahead. Avoid the temptation to sprint the first 2-3 rounds; the row will expose any early pacing mistakes immediately. For the row, aim to settle into a pace that's challenging but sustainable — roughly 2:00-2:10 per 500m for most athletes. Drive with your legs first, not your arms. Common mistakes: rounding the back on deadlifts as fatigue builds, bouncing the bar off the floor and losing tension, and going out too hot on the row and dying in the final 400 meters.

Benchmark Notes

Seven rounds of 6 deadlifts at 185/125 lb, 6 air squats and 6 box jumps, then a 1,742 m row. The row is about half the time. L5 (13:50-15 min) takes about a minute a round and rows near 2:00 per 500 m. L10 (under 10 min) holds about 32 seconds a round and rows near 1:40.

Modality Profile

4 movements total: Air Squat (G) and Box Jump (G) are gymnastics/bodyweight = 2 movements; Row (M) is monostructural = 1 movement; Deadlift (W) is weightlifting = 1 movement. That's 2/4 G, 1/4 M, 1/4 W = G:50, M:25, W:25.

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