Workout Description

Why This Workout Is Hard

The combination of heavy deadlifts (185/135) immediately followed by overhead squats at the same weight creates significant technical and strength demands. The overhead squat weight is particularly challenging for average athletes. While 3 rounds isn't extreme volume, the 21-rep sets of deadlifts will create cumulative fatigue that makes the technical overhead squats increasingly difficult. Most athletes will need to break up both movements significantly.

Benchmark Times for Linchpin Test 8

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy loads for both movements, particularly the overhead squat which requires significant strength to maintain position and control.
• Flexibility (7/10): Overhead squats demand exceptional shoulder mobility, thoracic extension, and ankle flexibility. Deadlifts require good hip mobility.
• Stamina (6/10): Multiple rounds of relatively high rep deadlifts challenge posterior chain endurance. Overhead squats test shoulder stability and core endurance.
• Endurance (4/10): Moderate cardiovascular demand from cycling through movements, but heavy loads and lower total reps allow for natural rest periods between efforts.
• Speed (4/10): Transitions between movements matter, but heavy loads necessitate measured pacing and setup time between sets.
• Power (3/10): While deadlifts can be explosive, the heavy loads and rep scheme encourage controlled execution over power production.

Movements

• Overhead Squat
• Deadlift

Scaling Options

Deadlift: Scale to 135/95 or 115/75 lb. Sub front squats or thrusters for overhead squats at 95/65 lb. For significant scaling, reduce to 15-5 rep scheme or 2 rounds. Maintain relative loading between movements (OHS should be ~70-80% of deadlift weight). PVC pipe or empty barbell acceptable for overhead squats if shoulder mobility is limited.

Scaling Explanation

Scale if unable to perform 15+ unbroken deadlifts at prescribed weight or if overhead squat position is unstable with load overhead. Athletes should be proficient with overhead squats at 75% of prescribed weight for sets of 5+. Target time is 8-12 minutes - scale load or volume if estimated time exceeds 15 minutes. Prioritize maintaining stable overhead position over load or speed.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) focusing on barbell cycling and positional strength. Tests ability to maintain form and output under cumulative fatigue. Primary challenge is strength-endurance with high skill demand in the overhead squat.

Coach Insight

Break deadlifts into 2-3 sets (12-9 or 8-7-6) from the start to preserve grip and back position. Quick singles on overhead squats are preferable to failed reps. Take 2-3 breaths between movements. Watch for fatigue-induced form breakdown in overhead position. Consider alternating grip on deadlifts but maintain hook grip on overhead squats for stability.

Benchmark Notes

This workout is similar to DT (5 rounds of barbell cycling) but with 2 movements instead of 3, and 3 rounds instead of 5. The loading is heavier (185/135 vs 155/105), which will slow down cycle times. Breakdown per round (male): Deadlifts (21 reps): 3-4s per rep = 63-84s Overhead Squats (7 reps): 4-5s per rep = 28-35s Transition between movements: 5-8s Total per round: ~100-130s fresh Fatigue multipliers: Round 1: 1.0x (100-130s) Round 2: 1.1x (110-143s) Round 3: 1.2x (120-156s) Comparing to DT anchor (L10 360-420s for 5 rounds at lighter weight): - Fewer total reps (84 vs 135) - Heavier loading (+30 lb) - More technical movement (OHS vs Push Jerk) Projected targets: L10 (Elite): 5:00-6:00 L5 (Intermediate): 9:00-10:00 L1 (Beginner): 16:00-18:00 Female adjustments: - Loading is still relatively heavy (135 vs 105 in DT) - OHS typically more challenging - Add 15-20% to male times

Modality Profile

Both movements (Deadlift and Overhead Squat) are weightlifting movements involving external loads with a barbell. Since all movements are from the weightlifting category, this results in 100% weightlifting modality.

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These WODs similar to Linchpin Test 8 share comparable training demands, time domains, and movement patterns.