Workout Description

Why This Workout Is Hard

The ascending rep scheme (1-10) with 225lb deadlifts paired with burpees creates significant fatigue accumulation. While each round starts manageable, the later rounds (8-9-10 reps) combine heavy barbell cycling with explosive movements when already tired. The double-unders bookending the workout add skill work under fatigue. Total volume and load are substantial but not extreme, making this challenging but achievable for average CrossFitters.

Benchmark Times for Rip It For Rup

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): The ascending ladder format combined with double-unders tests muscular endurance in legs, posterior chain, and grip through accumulated fatigue.
• Endurance (7/10): High-rep double-unders bookending the workout plus ascending rep scheme of deadlifts and burpees creates sustained cardiovascular demand with minimal rest opportunities.
• Speed (7/10): Quick transitions between movements and fast cycling of double-unders are crucial for good times.
• Strength (6/10): 225/155 lb deadlifts represent moderate-heavy loads that become challenging as fatigue accumulates through the ascending rep scheme.
• Power (5/10): Double-unders require reactive power, while deadlifts at moderate weight maintain some power component through higher reps.
• Flexibility (4/10): Deadlifts require good hip mobility, while burpees demand basic shoulder flexibility and hip extension.

Movements

• Burpee
• Deadlift
• Double-Under

Scaling Options

Deadlift: Scale to 185/125 or 155/105 to maintain power and technique. Sub singles for double-unders (2:1 ratio) or penguin hops (3:1). For burpees, step-back and step-over if needed. Volume options: cap at set of 8, reduce to 1-2-3-4-5-5-4-3-2-1, or reduce double-unders to 35. Advanced athletes can increase deadlift weight to 245/175 while maintaining sub-2:00 cycle time on larger sets.

Scaling Explanation

Scale if unable to maintain sub-2:00 cycle time on sets of 5+ deadlifts at Rx weight, or if form deteriorates past parallel back angle. Double-under scaling needed if athlete cannot complete 15+ unbroken when fresh. Target time domain is 12-18 minutes - scale load/volume if projected beyond 20 minutes. Prioritize deadlift technique over speed, especially as fatigue sets in during larger sets. Athletes should feel comfortable cycling Rx weight for at least 15 reps when fresh before attempting prescribed loading.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) with ascending rep scheme. Tests strength endurance and power output under fatigue. Double-unders bookend the workout to challenge skill maintenance when tired. Primary challenge is maintaining deadlift technique during high-rep sets while managing burpee transitions.

Coach Insight

Break up deadlifts early - singles on sets of 8+ reps. Quick-but-controlled singles better than grinding sets. For burpees, land soft and close to bar to minimize lateral movement. Double-unders: aim for unbroken sets of 20-25 at start, may need 10-15 rep sets at end. Key transition points are sets of 7-8-9-10 where fatigue accumulates rapidly. Consider 3-2 break on set of 5, 4-3 on set of 7, 5-4 on set of 9, and 6-4 on set of 10 for deadlifts.

Benchmark Notes

Breaking down the workout: 1. First 55 Double-Unders: - Elite pace: ~30 sec (0.5s/rep + transitions) - Intermediate: ~45 sec - Beginner: ~90 sec (including breaks) 2. Ascending ladder (1-10) of Deadlifts and Burpees: - Total reps: 55 each movement - Deadlifts (225/155): 2-3s/rep with fatigue multiplier - Over-the-Bar Burpees: 4-5s/rep - Small sets = minimal rest needed - Elite: ~240 sec - Intermediate: ~360 sec - Beginner: ~540 sec 3. Final 55 Double-Unders: - More fatigue = slower pace - Elite: ~40 sec - Intermediate: ~60 sec - Beginner: ~120 sec This workout is most similar to Annie (50-40-30-20-10 DU/SU) in terms of double-under volume and total rep scheme, but with heavier loading. Using Annie's benchmarks (L10: 300-360s, L5: 480-600s, L1: 780-960s) as a base, then adjusting up ~15% for the heavier deadlifts. Final targets: Male: L10: 5:00 (300s) L5: 9:00 (540s) L1: 15:00 (900s) Female (adjusted +60s due to loading): L10: 6:00 (360s) L5: 10:00 (600s) L1: 16:00 (960s)

Modality Profile

Of the 3 movements: Double-Under and Burpee are gymnastics (G) movements as they are bodyweight/coordination skills. Deadlift is a weightlifting (W) movement using external load. With 2 G movements and 1 W movement, rounded to nearest 10%, this gives us 70% G and 30% W.

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