Workout Description

Why This Workout Is Hard

This chipper-style workout combines high-skill movements (chest-to-bar, toes-to-bar) with moderate loads and high volume. The double-unders bookending the workout create significant shoulder fatigue that impacts the pushing movements. The middle section (deadlifts through burpees) creates substantial metabolic fatigue before hitting technical barbell cycling. Most athletes will take 20-25 minutes with forced breaks due to grip and shoulder fatigue.

Benchmark Times for LP 450

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Multiple movement patterns targeting different muscle groups with high rep schemes. Upper body, core, and lower body all face significant endurance demands.
• Endurance (8/10): High-volume workout with 200 double-unders bookending metabolically demanding movements. Sustained cardiovascular output required throughout with minimal natural rest points.
• Speed (7/10): Quick transitions and fast cycling of movements required. Double-unders and bodyweight movements demand efficient rhythm and pacing.
• Flexibility (6/10): Chest-to-bar pull-ups and toes-to-bar require good shoulder mobility and core control. Olympic lifts demand decent positional strength.
• Power (5/10): Mix of explosive movements (box jumps, power cleans, push press) balanced with grinding strength and endurance work.
• Strength (4/10): Moderate loads for deadlifts, push press, and power cleans. While challenging, weights are submaximal to allow for higher rep schemes.

Movements

• Push Press
• Push-Up
• Power Clean
• Chest-to-Bar Pull-Up
• Burpee
• AbMat Sit-Up
• Toes-to-Bar
• Deadlift
• Box Jump
• Double-Under

Scaling Options

Double-Unders: Single-unders (300:100 ratio) or 50 DU/200 singles Chest-to-Bar: Pull-ups or ring rows (same reps) Toes-to-Bar: Knee raises or V-ups (same reps) Deadlifts: 115/75 lbs or 95/65 lbs Push-Ups: Knee push-ups or elevated push-ups Box Jumps: Step-ups or lower box height (20/16") Push Press: 95/65 lbs or 75/55 lbs Power Cleans: 95/65 lbs or technique bars

Scaling Explanation

Scale if unable to perform 25+ unbroken double-unders, 3+ chest-to-bar pull-ups, or 5+ toes-to-bar when fresh. Weight should allow unbroken sets of 10+ on deadlifts and sets of 5+ on push press/power cleans. Target completion time is 15-25 minutes - scale volume or load if estimated time exceeds this range. Prioritize maintaining intensity and proper movement patterns over Rx weights. Form breakdown on technical movements (especially Olympic lifts when fatigued) indicates need for scaling.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with mixed modal demands. Primary focus is on sustaining power output across varied movements while managing grip fatigue. Double-unders bookend the workout to test skill under fatigue. Core and pulling movements early challenge midline stability before transitioning to lower body and pushing work.

Coach Insight

Break double-unders into sets of 25-50 to start fresh. Quick singles between failed doubles waste energy. Group similar movements: link toes-to-bar with chest-to-bar while grip is fresh. Break deadlifts at 15/15 to protect back position. Push-ups to AbMat sit-ups allow natural rest while transitioning. Save legs on box jumps - step down. Push press and power cleans require focus on technique when tired - singles or doubles only. Final double-unders will test mental toughness - stay calm and maintain rhythm.

Benchmark Notes

This workout has similarities to both Annie (double-unders + core) and DT (barbell cycling). Breaking it down: 1. Double-Unders (100): 50-60s for elite, 70-90s intermediate 2. Chest-to-Bars (10): 20-25s 3. Toes-to-Bars (20): 35-45s 4. Deadlifts (30 @ 155/105): 60-75s 5. Push-Ups (40): 45-60s 6. AbMat Sit-Ups (50): 60-75s 7. Burpees (40): 120-150s 8. Box Jumps (30): 45-60s 9. Push Press (20 @ 155/105): 40-50s 10. Power Cleans (10 @ 155/105): 25-35s 11. Double-Unders (100): 60-75s (fatigue) Transitions: ~10-15 transitions at 3-5s each = 30-75s total Using Annie (50-40-30-20-10 DU/SU) as partial anchor: L10 = 300-360s Scaling up for additional movements and heavier loading: ~360s for L10 male, ~480s for L10 female L5 (median): ~600s male, ~720s female L1 (scaled): ~1080s male, ~1200s female Final targets: Male: L10: 6:00 | L5: 10:00 | L1: 18:00 Female: L10: 8:00 | L5: 12:00 | L1: 20:00

Modality Profile

Out of 10 movements: 7 Gymnastics (Double-Under, CTB Pull-Up, Toes-to-Bar, Push-Up, AbMat Sit-Up, Burpee, Box Jump), 0 pure Monostructural (though Double-Under could count here), and 2 Weightlifting (Push Press, Power Clean). Double-Under is counted as gymnastics but has monostructural elements, giving M a 10% share. Rounded to nearest 10%.

Similar Workouts to LP 450

If you enjoy LP 450, you might also like these similar CrossFit WODs:

• Marie (85% similar) - AMRAP in 17 minutes 26 Air Squats 7 Power Cleans (80/55 kg) 17 Burpees Over the Bar...
• Valentine's Day (85% similar) - For Time (with a Partner) 30 Partner Burpees 100 Wall Ball Shots (20/14 lb) 100 Pull-Ups 200 Double-...
• Semper Fi (84% similar) - AMRAP in 20 minutes 1 Burpee 2 Box Jumps (30/24 in) 3 Kettlebell Swings (70/53 lb) 4 Pull-Ups 5 Push...
• The Admiral (84% similar) - 3 Rounds for Time 20 Burpee Pull-Ups 20 Front Squats (155/105 lb) 20 Box Jumps (24/20 in)...
• Lead Foot (84% similar) - AMRAP in 20 minutes From 0:00-4:00, AMRAP of: 27 calorie Row 27 Burpees 27 Chest-to-Bar Pull-Ups Re...
• Thanksgiving With The Girls (84% similar) - For Time "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats "Helen's" House 400 meter...
• Protect Your Baby (84% similar) - For Time (with a Partner) 800 meter Medicine Ball Run (30/20 lb, together with one med-ball) 30 Burp...
• Pedro 66 (84% similar) - 3 Rounds for Time 22 calorie Row 22 Shoulder-to-Overheads (95/65 lb) 22 Pull-Ups 22 Back Squats (95/...

These WODs similar to LP 450 share comparable training demands, time domains, and movement patterns.