Workout Description

Why This Workout Is Very Hard

High total volume and grip demand over five rounds makes this a grinder. You’ll do 75 moderately heavy deadlifts, 100 box jumps, and 125 pull-ups—enough to tax the posterior chain, lungs, and hands. Movement skills are accessible, but sustaining pace and quality under fatigue elevates difficulty. Most athletes finish between 25–40 minutes.

Benchmark Times for Roy

• Elite: <23:00
• Advanced: 26:00-29:00
• Intermediate: 32:00-35:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps, especially 125 pull-ups and 75 deadlifts, require sustained muscular output and repeatable sets under fatigue.
• Strength (6/10): Deadlifts at 225/155 lb demand solid posterior-chain strength, though not near-maximal; strength endurance matters more than peak force.
• Power (6/10): Box jumps and efficient barbell cycling reward explosive hip extension and crisp movement, especially early in each round.
• Endurance (6/10): Longer, steady effort across five rounds challenges aerobic capacity while breathing stays elevated through pull-ups and box jumps.
• Speed (5/10): Transitions and moderate set sizes influence pace, but it’s more controlled grinding than all-out sprinting.
• Flexibility (2/10): Standard ranges of motion (hip extension, shoulder flexion) are required, with no extreme mobility positions beyond safe hinge mechanics.

Movements

• Deadlift
• Box Jump
• Pull-Up

Scaling Options

Scale to: 15 Deadlifts 185/125 lb + 20 Step-Ups (24/20 in) + 20 Jumping Pull-Ups • 15 Deadlifts 155/105 lb + 20 Box Jumps + 20 Ring Rows • 4 rounds with 12 DL (185/125), 16 BJ, 20 PU

Scaling Explanation

Adjust load, pulling skill, and total volume to preserve a steady grind, protect the back and grip, and finish within the intended 25–40 minute window.

Intended Stimulus

A steady, gritty grind. You should move consistently with short, planned breaks, protecting your grip and back while keeping heart rate under control. Deadlifts feel heavy but repeatable, box jumps are rhythmic, and pull-ups are managed in small sets. The best times come from controlled breathing, crisp mechanics, and minimal downtime.

Coach Insight

Open with conservative deadlift sets (e.g., 8-7 or 5s) and settle into a jump rhythm. Break pull-ups early (e.g., 8-7-5-5) to save grip. Most important: Protect your hinge—neutral spine, lats on, bar close. Avoid rebounding box jumps if landing gets sloppy. Don’t chase unbroken deadlifts; small, fast sets beat long rests and blown grip.

Benchmark Notes

Times are set from beginner finishing near an hour to elite near 22 minutes. If you’re around 30–35 minutes, you’re pacing well and maintaining mechanics. Beating the next tier generally requires unbroken or near-unbroken pull-ups and quick, safe barbell cycling.

Modality Profile

Two of the three movements are gymnastics (pull-ups, box jumps), which dominate total rep count and time spent. The deadlift is the lone weightlifting element but carries meaningful density at a moderate-heavy load. No pure monostructural work is included.

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