Workout Description

Why This Workout Is Very Hard

This descending ladder packs 55 reps per station (165 total) with options that can be extremely heavy relative to bodyweight (BW benching and 2xBW hinging). The cumulative pressing, pulling, and grip demand punish pacing errors. While athletes can select easier variants, the prescribed options push strength-endurance and midline stability into Very Hard territory for most.

Benchmark Times for Pick Your Poison

• Elite: <15:00
• Advanced: 20:00-25:00
• Intermediate: 30:00-35:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Large total volume (55 reps per movement) under load forces repeated submax sets, accumulating fatigue in grip, posterior chain, and pressing musculature.
• Strength (7/10): Bodyweight benching and 2x bodyweight hinging options demand significant absolute and relative strength to sustain quality reps deep into the ladder.
• Speed (5/10): Descending reps reward quick transitions and short rests. Speed matters, but loads and fatigue limit true sprint cycling for most choices.
• Endurance (4/10): No monostructural work, but the 15–35 minute effort elevates heart rate continuously. Cardio is secondary to strength-endurance, yet breathing and recovery between sets still drive pacing.
• Power (4/10): Some explosiveness helps on SDHP and early sets, but most athletes will grind controlled reps rather than rely on maximal power output.
• Flexibility (2/10): Basic ranges of motion: hinge, press, and squat standards. Mobility helps positions, but extreme flexibility is not a limiter here.

Scaling Options

Scale to: Inverted Rows + Push-Ups + Front Squats (0.75x BW) • Pull-Ups + Dumbbell Bench Press (50/35 lb each) + Deadlift (1.25–1.5x BW) • SDHP (75/55 lb) + Bench Press (60–70% BW) + Romanian Deadlift (1x BW)

Scaling Explanation

These options preserve the pull–press–hinge pattern and descending volume while adjusting absolute load and skill to maintain continuous movement and the intended strength-endurance stimulus.

Intended Stimulus

A grinding strength-endurance piece that starts controlled and finishes fast. Pick variations heavy enough to be challenging but not so heavy that you fail early. Aim for steady, small sets with brief rests, preserving form and grip. The final few rounds should feel like a strong push to the finish without technical breakdown.

Coach Insight

Open at 70–80% effort. Small, repeatable sets with short, honest breaks beat early big sets and blow-ups. Your one big tip: pick loads/variations you can move unbroken for 7–10 reps fresh; that keeps the middle rounds alive. Avoid failure on bench/pressing, death-grip on bars, and sloppy hinge mechanics. Breathe between reps, brace, and keep transitions tight.

Benchmark Notes

Times assume sensible choices that allow continuous movement. Beginners may need lighter loads or bodyweight options and finish around 45–60 minutes. Intermediate athletes should aim to beat 35 minutes. Advanced should target sub-25, and elites sub-15 with efficient transitions, manageable sets, and minimal rest.

Modality Profile

This is a mixed gymnastics and weightlifting triplet with no monostructural element. Depending on selections, you’ll have one gymnastics movement (pull-ups, push-ups, or rows) and two loaded movements (barbell or dumbbells), so weightlifting dominates, while gymnastics remains a meaningful secondary component.

Similar Workouts to Pick Your Poison

If you enjoy Pick Your Poison, you might also like these similar CrossFit WODs:

• Nick (91% similar) - 12 Rounds For Time 10 Dumbbell Hang Squat Cleans (2x45/35 lb) 6 Handstand Push-Ups on Dumbbells...
• Pearl Harbor 12.7.41 (91% similar) - For Time 12 Ring Dips 7 Power Cleans (165/105 lb) 41 Double-Unders 12 Ring Dips 7 Back Squats (165/1...
• Top Gun (91% similar) - For Time 20 Thrusters (135/95 lb) 20 Sumo Deadlift High-Pulls (135/95 lb) 20 Push Jerks (135/95 lb) ...
• Gator (91% similar) - 8 Rounds For Time 5 Front Squats (185/135 lb) 26 Ring Push-Ups...
• Dia (91% similar) - For Time 118 Bar Facing Burpees 26 Squat Clean Thrusters (135/95 lb)...
• Nate (91% similar) - AMRAP in 20 minutes: 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (70/53 lb)...
• Heather (91% similar) - For time: 3 rounds of: 550 meter Row 12 Deadlifts (225/155 lb) 21 Ring Dips...
• Open 13.1 (90% similar) - AMRAP in 17 minutes: 40 Burpees 30 Snatches (75/45 lb) 30 Burpees 30 Snatches (135/75 lb) 20 Burpees...

These WODs similar to Pick Your Poison share comparable training demands, time domains, and movement patterns.