Workout Description

Why This Workout Is Very Hard

A long 30-minute AMRAP with moderate-heavy deadlifts (5 reps at 275/185 lb) repeatedly taxes posterior chain and grip while accumulating high push-up volume and steady plyometrics. The duration elevates aerobic demand and muscular stamina, and form breakdown risk rises under fatigue. Simple movements, but the sustained load and time domain make it a grinder.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep push-ups and repeated deadlift sets challenge local muscular endurance in the chest, triceps, posterior chain, and calves for the entire 30-minute duration.
• Endurance (7/10): Thirty minutes demands steady aerobic output while managing heart rate through transitions and breathing on box jumps and push-ups. Success depends on sustaining effort without redlining early.
• Strength (6/10): The deadlift load is moderate-heavy for sets of five across many rounds, requiring solid baseline strength to maintain safe mechanics under fatigue.
• Power (5/10): Box jumps require repeated explosive hip extension, while deadlifts benefit from strong leg drive. However, power is moderated by the long time domain.
• Speed (4/10): This is not a sprint. Efficient but controlled cycling and quick transitions matter more than raw speed to prevent early burnout.
• Flexibility (2/10): Basic ranges—hip hinge, plank, and jump/land—are required. Good hamstring and ankle ROM helps, but no extreme mobility is necessary.

Movements

• Push-Up
• Deadlift
• Box Jump

Scaling Options

Scale to: 185/125 lb deadlift, regular push-ups, 24/20 in • 135/95 lb deadlift, incline push-ups, 20/18 in • 95/65 lb deadlift, knee push-ups, 18/16 in

Scaling Explanation

Adjusting load, push-up variation, and box height preserves the triplet’s pacing, movement patterns, and time-under-tension while preventing form breakdown and enabling continuous effort for the full 30 minutes.

Intended Stimulus

A steady grind with controlled breathing and consistent movement. Deadlifts should feel strong and repeatable, push-ups managed with short breaks to avoid failure, and box jumps kept at a smooth, safe cadence. Aim to minimize transition time and maintain round times within a narrow range for the full 30 minutes.

Coach Insight

Pace from the start. Open at a sustainable tempo and hold it—think 80–85% effort. Quick singles or small sets on deadlifts are fine if needed. Your one big tip: protect your push-ups. Break early (e.g., 7/6 or 5/4/4) to avoid failure. Don’t rebound box jumps under fatigue; step down. Avoid grip-crushing mixed grips too long—switch as needed and keep your back neutral.

Benchmark Notes

Scores represent total completed rounds in 30 minutes. Beginners should aim to keep moving and break early; advanced athletes sustain short rests and crisp transitions. Hitting 15+ rounds requires well-managed deadlift sets, efficient push-ups, and consistent box jump cadence without long pauses.

Modality Profile

Two of the three movements are gymnastics (push-ups and box jumps), which will consume most of the volume and time. Deadlifts represent the weightlifting component. No pure monostructural elements are present, so the split skews toward gymnastics with a substantial weightlifting portion.

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