Workout Description

Why This Workout Is Very Hard

This workout combines heavy barbell cycling (315/225) with high-volume explosive movements in both segments. The back squats into box jumps creates significant leg fatigue, then transitions into heavy deadlifts paired with burpees - a brutal combination. The continuous nature (no programmed rest) and compound fatigue effect makes this especially challenging. Most average CrossFitters would need to scale the weights significantly.

Benchmark Times for Patrick Brown

• 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 (8/10): 30 reps of box jumps and burpees per round tests local muscular endurance, especially in legs and core under fatigue.
• Strength (8/10): Heavy back squats and deadlifts at 315/225 represent significant strength demands, especially when performed under accumulated fatigue.
• Endurance (7/10): High-rep box jumps and burpees combined with heavy lifts create significant cardiovascular demand across 6 total rounds, requiring sustained aerobic capacity.
• Power (7/10): Box jumps are explosive movements, while heavy squats and deadlifts require significant power output even when fatigued.
• Flexibility (6/10): Full-depth squats, deadlifts, and burpees require good hip and ankle mobility, particularly under load and fatigue.
• Speed (6/10): Quick transitions between movements and maintaining pace on box jumps and burpees is crucial for good times.

Movements

• Back Squat
• Deadlift
• Box Jump

Scaling Options

Reduce barbell loads to 70-80% of 1RM (225/155 or 185/135). Step-ups can replace box jumps. Lower box height to 20/16". For bar-over burpees, step-overs instead of jumps, or lateral jumps without the burpee. Can reduce to 2 rounds of each couplet or 20 reps of conditioning movements. Target loads should allow 2-3 reps unbroken when fresh.

Scaling Explanation

Scale if unable to maintain proper depth on squats or flat back on deadlifts with prescribed weight. Athletes should be able to complete 5 reps of both lifts at 80% 1RM when fresh. Box jump height should allow quick but safe rebounding. Scale to maintain intensity - rest periods shouldn't exceed 45 seconds between sets. Target time domain remains 12-18 minutes after scaling. Prioritize maintaining sound technique on barbell movements over prescribed weight.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) combining heavy strength movements with explosive power and conditioning elements. Primary challenge is maintaining power output and form under fatigue while managing heavy loads. The workout tests both absolute strength and stamina across two distinct couplets.

Coach Insight

Break the back squats into 3-2 or singles from the start - don't attempt unbroken sets. Rest 20-30 seconds between squats to maintain form. Attack box jumps in sets of 10-15 with quick step-downs. For deadlifts, quick singles with controlled touch-and-go are optimal. Break bar-over burpees into sets of 10 with 10-15 seconds rest. Transition quickly between movements but take full breaths between rounds. Watch for form degradation on squats and deadlifts as fatigue builds.

Benchmark Notes

This workout has similarities to DT and Grace in structure, but with heavier loading (315/225 vs 155/105). Analysis: Male Breakdown: Round 1-3 Back Squats (315): - 5 reps at ~3-4s each = 15-20s per set - Heavy load requires rest between reps: +10s - Total: ~25-30s per set 30 Box Jumps: - 1.5-2s per rep = 45-60s - Fatigue from squats: +15% - Sets of 10-15 with brief breaks - Total: ~60-75s per round Round 1-3 Deadlifts (315): - 5 reps at ~3s each = 15s - Heavy load requires setup: +10s - Total: ~25s per set 30 Bar Over Burpees: - 4-5s per rep = 120-150s - Fatigue from deadlifts: +20% - Sets of 8-12 with breaks - Total: ~150-180s per round Transitions: ~10s between movements Using DT as baseline (360-420s elite) but adjusting for: 1. Heavier loads (+30%) 2. Higher volume burpees vs push jerks (+40%) Female times ~20% slower due to relative loading and volume. Final Targets: Male: L10: 360s (6:00), L5: 600s (10:00), L1: 1080s (18:00) Female: L10: 480s (8:00), L5: 720s (12:00), L1: 1200s (20:00)

Modality Profile

Of the 4 movements: Box Jump and Bar Over Burpee are Gymnastics (G) movements, while Back Squat and Deadlift are Weightlifting (W) movements. With 2 movements in each category (G and W), this creates a 50/50 split. There are no Monostructural (M) movements present.

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