Workout Description

Why This Workout Is Hard

This workout combines significant volume (7 rounds of 9 deadlifts + 25 push-ups + 21 box step-ups) sandwiched between two 565m efforts. The push-ups and deadlifts create compounding upper body and posterior chain fatigue. Total reps: 63 deadlifts, 175 push-ups, 147 step-ups — substantial volume for time. The loads are moderate, but the sheer rep count and movement interference between deadlifts and push-ups will force most athletes to break sets frequently, pushing this into Hard territory.

Benchmark Times for Locke

• Elite: <14:30
• Advanced: 16:30-19:00
• Intermediate: 21:45-25:00
• Beginner: >48:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Seven rounds of 9 deadlifts, 25 push-ups, and 21 box step-ups totals 63 deadlifts, 175 push-ups, and 147 step-ups — extremely high volume demanding sustained muscular output from multiple muscle groups.
• Endurance (7/10): Two 565-meter rows or runs bookend a high-rep middle section, creating sustained cardiovascular demand throughout. The aerobic system is taxed continuously with minimal rest across the entire workout.
• Speed (5/10): For-time format incentivizes efficient pacing and quick transitions between movements. Managing fatigue across 7 rounds while maintaining movement speed on rows and reps is critical to performance.
• Strength (4/10): Moderate loads (125/185 lb deadlifts) are used, but the high rep count shifts the stimulus away from maximal strength toward muscular endurance. Loads are challenging but not near maximal.
• Flexibility (3/10): Deadlifts require basic hip hinge mobility and hamstring flexibility. Box step-ups and push-ups demand standard range of motion. No extreme mobility positions are required throughout the workout.
• Power (2/10): Movements are performed at moderate, controlled tempos under fatigue. Deadlifts and step-ups are grind-based rather than explosive. There is minimal emphasis on generating rapid force production.

Movements

• Push-Up
• Deadlift
• Row
• Box Step-Up

Scaling Options

Weight: Reduce deadlifts to 135 lb (men) or 95 lb (women) if 185/125 lb cannot be performed for sets of 5+ with a neutral spine. Further reduce to 95/65 lb for newer athletes. Box height: Drop to 20-inch (men) or 16-inch (women) for step-ups, or substitute air squats if box is unavailable. Push-ups: Scale to knee push-ups or elevate hands on a box/bench to maintain full range of motion and keep moving. Volume: Reduce to 5 rounds instead of 7 if the athlete is newer or the workout will exceed 45 minutes. Row or run: Reduce to 400 meters if 565 meters feels unmanageable at the target pace. Deadlift reps can also be reduced to 7 per round if load cannot be safely reduced further.

Scaling Explanation

Scale the deadlift weight if you cannot perform at least 5 reps with a neutral spine and proper hip hinge — a rounded lower back under fatigue is a red flag and a safety concern. Scale push-ups if you cannot complete at least 8 unbroken in a fresh state; knee push-ups are always preferable to a sagging, wormy rep. Scale rounds from 7 to 5 if your estimated finish time exceeds 45 minutes — the goal is sustained, hard effort, not survival mode. Prioritize movement quality over Rx loads in this workout: the volume is high enough that poor mechanics will catch up with you by round 4 or 5. Target finish time is 25-35 minutes for experienced athletes, 35-45 minutes for intermediate athletes scaling appropriately.

Intended Stimulus

This is a moderate-to-long time domain workout targeting 25-40 minutes of sustained effort. The sandwich structure — row or run, grind through 7 rounds, then finish with another row or run — is designed to test your aerobic engine and muscular endurance simultaneously. The primary challenge is conditioning and mental toughness: the deadlifts and push-ups will fatigue your posterior chain and pressing muscles, while the box step-ups keep your legs under load. Expect a hard, sustained effort that demands pacing discipline from the very first meter.

Coach Insight

Start the opening row or run at a controlled, conversational pace — resist the urge to sprint. You have 7 rounds ahead of you and a closing row or run to finish. On deadlifts at 185/125 lb, this should be a moderate load — aim for sets of 5-4 or 3-3-3 if needed, keeping your back flat and hips loaded. Do NOT go touch-and-go if your form breaks down; reset each rep. Push-ups are the sneaky killer here — 175 total reps across 7 rounds. Break them early: sets of 8-7-5-5 or even 5s from the start rather than grinding to failure and stalling. Box step-ups should be steady and rhythmic — alternate legs and keep a consistent cadence. Save a little in the tank for the closing row or run, which is your opportunity to empty the tank. Common mistakes: going out too hot on the first row, doing push-ups to failure in early rounds, and rushing deadlift setup when fatigued.

Benchmark Notes

A 565 m row or run, seven rounds of 9 deadlifts at 185/125 lb, 25 push-ups and 21 box step-ups, then another 565 m. The push-ups set the pace. L5 (25-29 min) takes about 3:15 a round as the push-ups slow down. L10 (under 14:30) holds about 1:30 a round.

Modality Profile

4 movements: Row (M), Deadlift (W), Push-Up (G), Box Step-Up (W). That gives 1 Gymnastics, 1 Monostructural, 2 Weightlifting. Percentages: G=25%, M=25%, W=50%.

Similar Workouts to Locke

If you enjoy Locke, you might also like these similar CrossFit WODs:

• BK (91% similar) - AMRAP in 26 minutes 200 meter Run 5x30 ft Dumbbell Farmer's Carry Shuttles (2x50/35 lb) 23 Dumbbell ...
• Clink (91% similar) - Buy In: 840 meter Run AMRAP in 26 Minutes: 9 Pull-Ups 16 Push Presses (95/65 lb) 23 Back Squats (95...
• Jonathon Farmer (90% similar) - For time: 1,500-meter row Then, 2 rounds of: 53 push-ups 11 pull-ups 5 shoulder presses 100-meter fa...
• Ratana (Iceni) (89% similar) - For Time 1,991 meter Row Directly into, AMRAP in 29 minutes: 9 Dumbbell Thrusters (2x20/16 kg) 7 Mo...
• Matthew Locke (89% similar) - AMRAP in 33 minutes 50 meter Farmer's Carry (2x24/16 kg) 25 Dumbbell Squats (2x24/16 kg) 10 Burpee P...
• Magpie (89% similar) - For time: 3 rounds: 800 meter Run 20 Knees-to-Elbows 30 Kettlebell Swings (24/16 kg) 40 Sumo Deadlif...
• Assault Flex (89% similar) - 5 Rounds for Time 5 Sumo Deadlift High-Pulls (135/75 lb) 10 Power Curls (135/75 lb) 15 Ground Presse...
• Cajun (89% similar) - 4 Rounds for Time 400 meter Run 16 Bench Presses (135/95 lb) 16 Wall Ball Shots (20/14 lb) 16 Should...

These WODs similar to Locke share comparable training demands, time domains, and movement patterns.