Workout Description

Why This Workout Is Hard

For the average CrossFit athlete, Semifinals 22.38: Torian Pro: Event 6 is Hard because Deadlift at up to 408 lb and Double-Under meet a roughly 7:00 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. Many average athletes will need to scale at least one limiter.

Benchmark Times for Semifinals 22.38: Torian Pro: Event 6

• Elite: <4:12
• Advanced: 5:06-5:59
• Intermediate: 7:00-1:33
• Beginner: >0:28

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): The 7:00 scoring window and 3 movements score 0.8 for speed; success rewards repeatable cycling, decisive transitions, and appropriately aggressive pacing.
• Strength (7/10): External loading and force demands score 0.7 for strength. The prescription reaches about 408 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
• Stamina (5/10): The repeated work around Deadlift at up to 408 lb and Double-Under scores 0.5 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Endurance (4/10): Semifinals 22.38: Torian Pro: Event 6 scores 0.4 for endurance because its 7:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
• Power (2/10): Deadlift at up to 408 lb and Double-Under drive a 0.2 power score through controlled force rather than maximal explosiveness.
• Flexibility (1/10): The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.

Movements

• Row
• Double-Under
• Deadlift

Scaling Options

Reduce Deadlift to a load that permits crisp small sets without failed reps. Replace Double-Under with single-unders at roughly twice the reps. Reduce monostructural distance or calories to roughly 70-80%.

Scaling Explanation

Choose options that keep the athlete working in the short, high-output domain and capable of meaningful progress inside the 7:00 cap. Preserve the primary challenge of Deadlift at up to 408 lb and Double-Under, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Semifinals 22.38: Torian Pro: Event 6 is intended as a short, high-output test centered on Deadlift at up to 408 lb and Double-Under. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.

Coach Insight

Start at a pace you can repeat through the middle of the workout, and break Deadlift at up to 408 lb and Double-Under before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

Many average athletes will meet the 7:00 cap, so lower levels grade reps completed and every finisher ranks above a capped score. L5 is anchored around 85 reps; the fastest finisher target is 3:45, with Deadlift at up to 408 lb and Double-Under as the primary limiters.

Modality Profile

Counting each unique movement once, G includes Double-Under; M includes Row; W includes Deadlift. That produces G 40%, M 30%, and W 30%.

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