Workout Description

Why This Workout Is Extremely Hard

Three runs, 120 GHD Sit-Ups, and 21 Deadlifts at 405/275 lb require an elite combination of engine, midline stamina, and absolute pulling strength.

Benchmark Times for Regionals 16.5

• Elite: <11:30
• Advanced: 13:00-14:30
• Intermediate: 16:00-2:26
• Beginner: >0:45

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Strength reflects the absolute force and loading requirement of running, GHD Sit-Ups, and very heavy Deadlifts.
• Stamina (9/10): Stamina reflects the repeated submaximal work and resistance to local fatigue in running, GHD Sit-Ups, and very heavy Deadlifts.
• Endurance (7/10): Endurance reflects the sustained breathing and cardiovascular demand of running, GHD Sit-Ups, and very heavy Deadlifts.
• Power (6/10): Power reflects the need for forceful, fast contractions while completing running, GHD Sit-Ups, and very heavy Deadlifts.
• Flexibility (5/10): Flexibility reflects the usable range of motion needed to perform running, GHD Sit-Ups, and very heavy Deadlifts safely and efficiently.
• Speed (5/10): Speed reflects cycle rate, transitions, and the value of moving quickly through running, GHD Sit-Ups, and very heavy Deadlifts.

Movements

• Run
• GHD Sit-Up
• Deadlift

Scaling Options

Reduce Deadlift load and GHD volume or range while retaining three 400-meter Runs and a finish near the 16-minute cap.

Scaling Explanation

The heavy Deadlift should remain deliberate but repeatable. GHD scaling protects midline tolerance while preserving the run-to-flexion-to-hinge interference.

Intended Stimulus

A controlled race with hard but sustainable runs, fast GHD sets, and confident heavy Deadlift singles or small touch-and-go sets.

Coach Insight

Do not win the first run. Settle into a repeatable GHD cadence and approach every Deadlift with a brace; the final seven pulls are where pace can safely rise.

Benchmark Notes

Official scoring treats each 100-meter run segment as a progress unit, yielding 153 total units; the stated 45-rep minimum corresponds to 400 meters, 40 GHD Sit-Ups, and one Deadlift. L1-L6 rank capped progress. Finishers begin at L7; L10 is 11:30 or faster.

Modality Profile

Running supplies monostructural volume, GHD Sit-Ups supply gymnastics, and the low-rep 405/275-lb Deadlifts supply a smaller but decisive weightlifting share.

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