Workout Description

Why This Workout Is Very Hard

The short 8-minute window masks a steep strength and stamina demand. Deadlift loads escalate rapidly from moderate to very heavy, forcing strategic breaks and excellent bracing under fatigue. The constant 15 box jumps spike heart rate and add plyometric fatigue. Movement complexity is basic, but load relative to bodyweight and cumulative volume are high.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated deadlift sets across ascending loads plus unrelenting box jumps tax local muscular endurance in posterior chain and calves over the full 8 minutes.
• Strength (7/10): Later rounds require near-maximal deadlift efforts for reps, demanding strong posterior chain bracing and the ability to move heavy singles or small sets under fatigue.
• Power (6/10): Explosive hip extension on box jumps and strong bar speed off the floor matter, but power output wanes as loads get heavy and reps become singles.
• Speed (5/10): Early rounds reward fast cycling and short transitions, but speed is tempered by necessary breaks and controlled singles at heavy loads.
• Endurance (5/10): Eight minutes keeps cardiovascular demand moderate; heart rate is elevated consistently but limited by heavy barbell bouts and deliberate pacing rather than pure sustained cardio output.
• Flexibility (2/10): Requires standard hinge and hip extension ranges with safe spinal positioning and full hip/knee extension on jumps; no extreme mobility demands.

Scaling Options

Scale to: lighter ladder (start 95/65 lb, add smaller jumps, cap at 225/155) • reduce deadlift reps to 8-12-16-20-24-28 with Rx loads • step-ups or lower box (20/16 in) while keeping barbell as prescribed

Scaling Explanation

These options preserve the couplet’s stimulus—steady jumps with escalating posterior-chain demand—by matching capacity to load, volume, and jump height while keeping intensity and pacing intent intact.

Intended Stimulus

Start with quick, smooth cycling and controlled breathing, then settle into disciplined barbell sets as the weight climbs. Box jumps should be steady, not sprinted. The deadlift should feel challenging but technically sound, with smart breaks to protect your back. Expect a rising heart rate, burning legs, and a braced midline throughout.

Coach Insight

Pace the early rounds a touch—save your spine and grip for the heavy sets. Aim for short, planned breaks on deadlifts as weight climbs. The one tip: Step down from the box and keep your breathing in rhythm; it preserves your back for the barbell. Avoid rushing heavy singles with sloppy setup, and don’t oversprint the first two rounds.

Benchmark Notes

Your score is total reps completed in 8 minutes. Hitting 120–140 means you’re through the 275/185 lb round and into 315/205. Breaking 165+ indicates you finished the 315/205 box jumps. Top scores near 190–210 reach deep into the 365/225 deadlifts.

Modality Profile

Two movements: box jumps (bodyweight) and deadlifts (barbell). As the workout progresses, time shifts toward the heavier barbell, making weightlifting the dominant element. Box jumps remain a consistent aerobic and plyometric driver but occupy less total time later.

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