Workout Description

Why This Workout Is Extremely Hard

For the average CrossFit athlete, Midline Climb is Extremely Hard because GHD Sit-Up and Deadlift at up to 225 lb meet a roughly 23:56 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. The Rx combination is realistically limited to elite athletes.

Benchmark Times for Midline Climb

• Elite: <15:16
• Advanced: 18:43-21:36
• Intermediate: 24:38-27:31
• Beginner: >44:43

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): The repeated work around GHD Sit-Up and Deadlift at up to 225 lb scores 0.9 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Endurance (5/10): Midline Climb scores 0.5 for endurance because its 23:56 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
• Strength (5/10): External loading and force demands score 0.5 for strength. The prescription reaches about 225 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
• Speed (5/10): The 23:56 scoring window and 4 movements score 0.5 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
• Power (2/10): GHD Sit-Up and Deadlift at up to 225 lb drive a 0.2 power score through controlled force rather than maximal explosiveness.
• Flexibility (1/10): The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.

Movements

• Deadlift
• Rope Climb
• Ski Erg
• GHD Sit-Up

Scaling Options

Reduce Deadlift to a load that permits crisp small sets without failed reps. Replace Rope Climb with rope pulls or strict pull-ups. Replace GHD Sit-Up with AbMat sit-ups at reduced volume.

Scaling Explanation

Choose options that keep the athlete working in the long, sustained domain without prolonged failure. Preserve the primary challenge of GHD Sit-Up and Deadlift at up to 225 lb, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Midline Climb is intended as a long, sustained test centered on GHD Sit-Up and Deadlift at up to 225 lb. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.

Coach Insight

Start at a pace you can repeat through the middle of the workout, and break GHD Sit-Up and Deadlift at up to 225 lb before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

L5 is anchored near 27:31 for an average Rx athlete, allowing realistic set breaks and transitions around GHD Sit-Up and Deadlift at up to 225 lb. L10 targets 13:12 with deliberate pacing, near-unbroken skill work, and minimal transition loss.

Modality Profile

Counting each unique movement once, G includes Rope Climb and GHD Sit-Up; M includes Ski Erg; W includes Deadlift. That produces G 40%, M 30%, and W 30%.

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