Workout Description

Why This Workout Is Very Hard

Heavy barbell cycling under fatigue plus advanced gymnastics makes this a high-skill, high-intensity couplet. The 45 deadlifts at 225/155 lb demand strong posterior chain stamina and grip, while the handstand walk requires balance, shoulder endurance, and coordination. Time domain is short-to-moderate for advanced athletes but can stretch toward the cap for many, especially if handstand walk proficiency is inconsistent.

Benchmark Times for Roaming Diane

• Elite: <6:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (6/10): Forty-five heavy-ish deadlifts and a total of 45 m handstand walking demand sustained muscular output in posterior chain and shoulders, with fatigue management across three descending sets.
• Speed (6/10): The best scores come from fast, disciplined sets and short transitions. Excessive rest or failed handstand walk attempts quickly erode pace.
• Strength (6/10): Load is challenging for reps, requiring solid pulling strength and midline integrity. Not a max-effort test, but strength capacity strongly influences cycling and form under fatigue.
• Power (5/10): Barbell cycling rewards crisp, powerful hip extension and quick bar return, while handstand walks are more controlled but benefit from dynamic shoulder loading on each step.
• Flexibility (5/10): Effective handstand walking needs open shoulders and wrists; deadlifts require adequate hamstring and hip mobility to maintain neutral spine and consistent bar path.
• Endurance (4/10): Short-to-moderate duration with no monostructural element; breathing matters but doesn’t dominate. Expect elevated heart rate from continuous hip hinging and time under tension inverted rather than classic cardio pacing.

Scaling Options

Scale to: Deadlift 185/125 lb & HSW 15 m/10 m/5 m • Deadlift 155/105 lb & 50-ft (15 m) bear crawl each round • 20 DB deadlifts (2x50/35) & 30/20/10 wall-facing shoulder taps

Scaling Explanation

These options preserve the hinge demand and inverted shoulder loading while matching skill and strength to keep you moving with minimal long breaks.

Intended Stimulus

A fast, gritty couplet that feels like a powerful hinge sprint punctuated by high-skill, shoulder-taxing walks. The deadlifts should be challenging but cycled in small, quick sets. The handstand walks should be confident, with minimal resets. Aim for steady breathing, tight bracing, and short breaks so the clock doesn’t slip away on transitions.

Coach Insight

Open fast but controlled: small, quick deadlift sets (e.g., 7-7-7, 5-5-5, 3-3-3) with immediate setup for the walk. Priority tip: Protect positions—neutral spine on every pull; stacked shoulders and tight midline while inverted. Common pitfalls: Going unbroken early and redlining, sloppy hand placement causing extra resets, and long chalk breaks. Keep transitions tight.

Benchmark Notes

Times range from sub-6 minutes for advanced athletes who cycle deadlifts efficiently and walk on hands unbroken, to near the 15-minute cap for those needing frequent breaks or resets. Aim to select a load and distance proficiency that lets you keep moving with minimal long rests, especially on the walks.

Modality Profile

Two modalities only: weightlifting (deadlift) and gymnastics (handstand walk). Time is typically dominated by barbell cycling and setup, with handstand walk skill blocks interspersed. No monostructural element is present, so the blend is primarily weightlifting with a substantial gymnastics skill component.

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