Workout Description

Why This Workout Is Very Hard

Short time domain with very dense work. The deadlift load (315/205) is heavy for sets under fatigue, wall balls demand unbroken efficiency, and the large set of bar-over burpees keeps heart rate near redline. Low movement complexity, but high load, relentless pacing, and minimal recovery windows make this a very hard effort for most.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated moderate-to-high rep sets (18 wall balls, 17 burpees) demand sustained muscular output in legs, hips, and shoulders with minimal rest, testing the ability to hold form as fatigue accumulates.
• Strength (7/10): The deadlift at 315/205 lb is heavy for multiple rounds under fatigue. Many athletes use quick singles, requiring solid pulling strength and bracing to maintain safe, consistent reps.
• Endurance (6/10): 11 minutes of near-continuous movement taxes aerobic capacity, especially through the large burpee set, while offering limited recovery between stations. Athletes must sustain breathing and pacing to avoid redlining too early.
• Speed (6/10): Time is limited, and fast transitions plus steady burpee turnover matter. However, heavy deadlifts temper pure speed and encourage controlled cycling to preserve mechanics.
• Power (5/10): Explosive hip extension is needed for powerful deadlifts and efficient wall-ball drives, but sustained cadence outweighs maximal explosiveness given the workout’s density and moderate duration.
• Flexibility (2/10): Basic ranges of motion: hip hinge for deadlifts, squat depth and overhead position for wall balls, and floor-to-stand burpees. No extreme mobility demands beyond solid positions and consistent mechanics.

Scaling Options

Scale to: 5 Deadlifts 225/155 lb + 18 Wall Balls 20/14 lb + 14 Burpees Over Bar • 5 Deadlifts 185/125 lb + 15 Wall Balls 14/10 lb + 15 Regular Burpees • 5 Deadlifts 135/95 lb + 12 Wall Balls 10/8 lb + 12 Burpees Over Bar (step over)

Scaling Explanation

Adjust loading and burpee volume to keep deadlifts safe and repeatable, wall balls mostly unbroken, and burpees steady so you can maintain continuous movement for the full 11 minutes.

Intended Stimulus

A gritty, high-heart-rate grinder. The deadlift should feel heavy but repeatable—think firm singles or a quick set. Wall balls should stay unbroken or in one planned break. Burpees are your metronome: steady, relentless, no long pauses. The goal is to keep moving without redlining so hard that barbell mechanics deteriorate.

Coach Insight

Pace the burpees—find a sustainable step or jump pattern and stick to it. Quick singles on deadlifts are fine; just minimize time off the bar. Keep wall balls unbroken if possible. Most important: protect barbell positions—neutral spine and tight brace every rep. Avoid sprinting early, resting on the floor, or letting deadlift setup slip as fatigue sets in.

Benchmark Notes

Beginners aim to complete 1.5–3 rounds by moving steadily and managing the deadlifts. Intermediate athletes should target 3–4.5 rounds by keeping wall balls unbroken and burpees consistent. Advanced/elite athletes chase 5+ rounds with quick singles on deadlifts, unbroken wall balls, and relentless burpee cadence.

Modality Profile

Burpees over bar (gymnastics) dominate time each round, driving about half the total work. Wall balls and deadlifts are both weightlifting and together comprise the remaining time. No monostructural element is included in this piece.

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