Workout Description

Why This Workout Is Very Hard

Heavy deadlifts at 250/175 lb demand significant posterior-chain strength under fatigue. Twelve total 15-ft rope climbs add advanced skill and grip fatigue, while 2.4 km of running and 64 burpees drive sustained cardio. The mixed demands push athletes into a long, grinding effort where pacing and capacity across strength, gymnastics, and endurance all matter.

Benchmark Times for Ralph

• Elite: <27:00
• Advanced: 29:00-31:00
• Intermediate: 33:00-35:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated submaximal efforts—64 burpees, 12 rope climbs, and 32 heavy deadlifts—tax muscular endurance in the posterior chain, lats, and trunk while demanding consistent output across four rounds.
• Endurance (7/10): Four 600 m runs and sustained burpees make this a primarily aerobic piece. Expect a steady heart rate with minimal full stops, requiring the ability to move continuously for 30–40 minutes.
• Strength (5/10): The deadlift load is heavy for volume, but not near a 1-rep max. Strength matters most if 8 reps can be done in 1–2 sets while fatigued, preserving mechanics across rounds.
• Power (5/10): Explosiveness helps with efficient rope climbs and strong initial deadlift pulls, but the workout rewards sustainable pacing rather than maximal power output or sprint efforts.
• Speed (4/10): Quick transitions matter, but the length and load shift the focus from sprint speed to steady cycling of movements with minimal downtime between stations.
• Flexibility (2/10): Basic positions are required: neutral spine for deadlifts, full plank/bottom positions for burpees, and overhead reach with a solid clamp on the rope. No extreme mobility demands.

Movements

• Burpee
• Rope Climb
• Deadlift
• Run

Scaling Options

Scale to: 4 rounds: 8 DL 205/145, 16 burpees, 3 rope climbs, 600 m • 4 rounds: 8 DL 185/125, 16 burpees, 2 rope climbs or 12 strict pull-ups, 600 m • 4 rounds: 8 DL 135/95, 12 burpees, 9 seated rope pulls, 400 m

Scaling Explanation

These options preserve the stimulus by keeping deadlifts heavy-for-you, maintaining a pulling substitute for rope climbs, and adjusting run/burpee volume to sustain consistent splits without excessive rest.

Intended Stimulus

A steady, grinding effort with deliberate pacing. Runs should feel controlled but purposeful. Deadlifts are heavy yet repeatable in 1–2 sets with pristine form. Rope climbs are smooth and consistent with minimal chalk breaks. Burpees stay rhythmic without redlining. The goal: maintain movement quality and grip while keeping transitions tight for all four rounds.

Coach Insight

Open at an 80–85% pace and hold. Treat each round as a repeatable split—if your first round is too fast, the rope climbs will expose it later. One tip: lock in perfect foot clamps every rope climb; efficient clamps save your grip and back. Avoid overpulling deadlifts and sloppy burpees. Rest standing, not bent over. Chalk with purpose, not as a break.

Benchmark Notes

These times range from beginner finishing near the cap (45–50 min) to elite athletes under 27–30 minutes. If you’re around L5 (about 35 minutes), you likely moved the deadlifts in 1–2 sets, kept rope-climbs consistent, and ran steady without excessive rest.

Modality Profile

Running likely occupies the largest time share (about 40%). Gymnastics work—burpees and rope climbs—accumulates substantial time and fatigue (about 35%). The heavy deadlifts, though fewer reps, contribute meaningful loading and setup time (about 25%). Overall it’s a mixed, endurance-leaning piece.

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