Workout Description

Why This Workout Is Very Hard

This workout combines three challenging factors: significant volume (5 rounds), heavy loading (especially the deadlifts at 150% bodyweight), and a demanding cardio component (800m runs). The back squats at 75% bodyweight become increasingly difficult after the runs, and the heavy deadlifts create compounding leg fatigue. Most significantly, there's no built-in rest between movements, making the 30-40 minute time domain especially grueling.

Benchmark Times for Miron

• Elite: <17:00
• Advanced: 19:00-21:00
• Intermediate: 23:00-25:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 800m runs create significant cardiovascular demand, with five rounds totaling 4000m of running interspersed with heavy lifting, requiring substantial aerobic capacity.
• Stamina (7/10): Multiple rounds of moderately high-rep squats and deadlifts combined with running tests both lower body and posterior chain stamina significantly.
• Strength (7/10): Heavy loading on both back squats and deadlifts at challenging percentages of bodyweight requires considerable strength capacity.
• Flexibility (5/10): Full-depth squats and proper deadlift mechanics demand good hip mobility and posterior chain flexibility.
• Speed (4/10): Transitions between movements and maintaining steady pace on runs matter, but weight loads prevent truly fast cycling.
• Power (3/10): While the lifts are heavy, the format emphasizes strength-endurance over explosive power production.

Movements

• Back Squat
• Deadlift
• Run

Scaling Options

Level 1 (Intermediate): Reduce to 4 rounds, 600m run, back squats at 60% BW (15-18 reps), deadlifts at 100% BW (10 reps). Level 2 (Beginner): 3 rounds, 400m run, goblet squats with 25-35% BW (15 reps), deadlifts at 75% BW (8-10 reps). Substitute rowing or assault bike for running if needed (500m row/10-12 cal bike). Rest 2-3 minutes between rounds if required.

Scaling Explanation

Scale if unable to maintain proper squat depth for sets of 8+ at prescribed weight, or if deadlift form deteriorates past 5 reps. Signs to scale: taking 3+ minutes to complete 800m run, requiring multiple breaks within movement sets, or technique breakdown by round 3. Target completion time is 25-30 minutes - scale volume or load if projected time exceeds 35 minutes. Preserving movement quality under fatigue is priority over prescribed weights.

Intended Stimulus

Long-duration glycolytic/oxidative workout (20-30 minutes) combining heavy leg-dominant strength work with sustained cardiovascular output. Tests strength endurance and mental toughness under cumulative fatigue. Primary challenge is maintaining form on heavy lifts while managing systemic fatigue from running.

Coach Insight

Break up back squats into 2-3 sets early (12/11 or 8/8/7) to preserve position. Deadlifts should be touch-and-go or quick singles - avoid bouncing. Run at 70-75% effort on first 2-3 rounds, then assess remaining energy. Rest 30-60 seconds between movements as needed. Watch for deteriorating squat depth and deadlift setup as fatigue builds. Common failure point is rushing early rounds then hitting wall by round 4.

Benchmark Notes

This workout is most similar to DT in structure (5 rounds of barbell movements) but with running added. Breaking it down: 800m run (baseline 180s) with fatigue multipliers: R1: 180s R2: 189s (1.05x) R3: 198s (1.1x) R4: 207s (1.15x) R5: 216s (1.2x) 23 back squats at 3/4 BW (~135/95lb): 2.5s/rep fresh, increasing with fatigue R1: 58s R2: 64s (1.1x) R3: 70s (1.2x) R4: 76s (1.3x) R5: 81s (1.4x) 13 deadlifts at 1.5 BW (~275/185lb): 3s/rep fresh, heavy loading requires breaks R1: 45s R2: 51s (1.15x) R3: 57s (1.25x) R4: 63s (1.4x) R5: 69s (1.55x) Transitions between movements: ~10s each x 2 per round Total for elite (L10) male: ~17 minutes (1020s) Scaled up from DT (420s elite) due to: - Added 800m run per round (+900s) - Heavier deadlift loading (+120s) - Longer transition times (+60s) Final targets: Male L10: 17:00 (1020s) Male L5: 25:00 (1500s) Male L1: 40:00 (2400s) Female L10: 20:00 (1200s) Female L5: 28:00 (1680s) Female L1: 45:00 (2700s)

Modality Profile

Run (M), Back Squat (W), Deadlift (W). Total 3 movements: 1 Monostructural (Run), 2 Weightlifting (Back Squat, Deadlift). Rounded to nearest 10%: 0/30/70 split.

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