Workout Description

Why This Workout Is Hard

The descending rep scheme (55 total reps) provides some built-in relief, but the combination of heavy deadlifts with dumbbell movements creates significant grip fatigue. The continuous nature without prescribed rest, plus the need to maintain form on heavy deadlifts while fatigued, makes this challenging. Most athletes will need to break up sets early to manage grip and lower back fatigue.

Benchmark Times for Lima

• 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 compound movements challenges muscular endurance, particularly in posterior chain, legs, and core through multiple movement patterns.
• Endurance (7/10): Descending rep scheme with moderate loads creates sustained cardiovascular demand. No built-in rest means athletes must maintain output through 55 total reps per movement.
• Power (7/10): Dumbbell snatches are explosive movements, while deadlifts at moderate weight allow for power production. Speed maintenance crucial as reps decrease.
• Strength (6/10): Moderate to heavy deadlifts at 225/155 require significant strength, though rep scheme prevents maximal loading. Dumbbell work adds secondary strength demands.
• Speed (6/10): Descending rep scheme encourages faster cycling as fatigue builds. Quick transitions between movements essential for good times.
• Flexibility (5/10): Full-range deadlifts and snatches require good hip mobility. Goblet squats demand ankle flexibility and thoracic positioning.

Movements

• Goblet Squat
• Deadlift
• Dumbbell Snatch

Scaling Options

Deadlift: Scale to 65-75% 1RM (185/125 lb or 155/105 lb). DB Snatch: Reduce to 35/25 lb or 25/15 lb. Goblet: Use 35/25 lb KB/DB. Movement subs: Deadlift - elevated deadlift or RDL. DB Snatch - DB Clean or DB Power Clean. Goblet - Air squats or front-racked KB squats. For significant scaling, reduce to 8-7-6-5-4-3-2-1 or 5-4-3-2-1.

Scaling Explanation

Scale if unable to maintain proper deadlift form past 5 reps at prescribed weight, or if DB snatch technique breaks down under fatigue. Priority is maintaining safe spinal position in deadlifts and full hip extension in snatches. Athletes should finish within 18 minutes - scale load or reps if time cap is threatened. Goal is consistent movement with minimal rest breaks. Scale up volume for advanced athletes by adding burpees or box jumps between rounds.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) with significant strength-endurance demands. The descending rep scheme creates a steady push while the combination of hip hinge, explosive power, and squatting tests full-body strength endurance. Primary challenge is maintaining power output and proper mechanics under accumulating fatigue.

Coach Insight

Break up deadlifts early to preserve back position - consider sets of 4-5 in early rounds. For DB snatches, alternate arms every 2-3 reps to manage fatigue. Quick but controlled transitions between movements. Goblet squats should be fastest portion - aim for unbroken sets until round of 6. Most athletes hit wall in rounds of 7-6 - be conservative in first 3 rounds. Target time domain is 12-18 minutes.

Benchmark Notes

This is a descending rep scheme (55 total reps per movement) with moderate loads. Analysis based on DT and Grace anchors due to similar rep volume and loading: Deadlifts (225/155): - Fresh: 2.5s/rep for first 10 - Middle: 3s/rep for 9-6 - End: 3.5s/rep for 5-1 Total: ~160s with fatigue DB Snatches (50/35): - Similar to light power snatches - 2s/rep early, 2.5s/rep late - Alternating adds slight complexity Total: ~130s with fatigue Goblet Squats (50/35): - Quick movement but taxing after other work - 2s/rep early, 3s/rep late Total: ~140s Transitions: ~5s between movements × 20 transitions = 100s Base time: 530s for elite athletes Add 15% for female loading differences Compared to DT (5 rounds, 27 reps barbell complex) at L10 360-420s male / 430-510s female This workout has higher total reps (165 vs 135) but lighter loads, making times comparable Final targets: Male L10: 360s (6:00) Male L5: 600s (10:00) Male L1: 960s (16:00) Female L10: 480s (8:00) Female L5: 720s (12:00) Female L1: 1080s (18:00)

Modality Profile

All three movements (Deadlift, Dumbbell Snatch, Goblet Squat) involve external loads. Deadlift is a barbell movement, while Dumbbell Snatch and Goblet Squat use dumbbells/kettlebells. Therefore, this workout is 100% weightlifting modality.

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