Workout Description

Why This Workout Is Hard

While individual elements are moderate (135lb bench, standard pull-ups), the combination creates significant challenge. The descending-ascending rep scheme (21-15-9 then 9-15-21) means high initial fatigue followed by increasing reps when tired. The 3-minute rest provides some recovery, but the heavy deadlifts (225lb) after accumulated upper body fatigue from pull-ups, bench, and push-ups makes the second half especially demanding.

Benchmark Times for The Coop

• Elite: <11:30
• Advanced: 12:30-13:30
• Intermediate: 14:30-15:30
• Beginner: >23:53

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pushing and pulling, combined with heavy deadlifts, creates significant local muscular endurance demands across multiple muscle groups.
• Strength (7/10): Moderately heavy bench press and heavy deadlift loads make this a strength-intensive workout, especially in the latter portion with ascending reps.
• Speed (6/10): Quick transitions between movements and maintaining cycle speed on bodyweight movements is important, especially during the push-up sequences.
• Endurance (5/10): The descending-ascending rep scheme with a rest break creates moderate cardiovascular demand. The workout is intense but broken into two distinct parts with recovery.
• Flexibility (4/10): Pull-ups require shoulder mobility, while deadlifts demand hip and hamstring flexibility. Overall mobility requirements are moderate but not extreme.
• Power (2/10): Primarily strength-endurance focused movements with little explosive component. Speed of movement is limited by loads and fatigue.

Movements

• Pull-Up
• Bench Press
• Push-Up
• Deadlift

Scaling Options

Pull-ups: Ring rows or banded pull-ups. Bench press: 95/65 lbs or 70-75% of 1RM. Push-ups: Elevated hands or knees. Deadlifts: 155/105 lbs or 60-65% of 1RM. For significant scaling, reduce to 15-12-9 / 9-12-15 rep scheme. Maintain 3-minute rest regardless of scaling.

Scaling Explanation

Scale if unable to perform 8+ unbroken pull-ups, struggle with bench press for sets of 5+ at prescribed weight, or cannot maintain solid deadlift form past 12 reps. Priority is maintaining intensity while executing safe, efficient movement patterns. Target time is 12 minutes or less - scale load/movements if estimated time exceeds 15 minutes. The rest period should allow near-full recovery; if not recovered after 3 minutes, reduce loading on second couplet.

Intended Stimulus

Moderate-length glycolytic workout (8-15 minutes) with two distinct couplets separated by rest. First couplet emphasizes upper body pushing/pulling, second tests posterior chain and pressing endurance. The rest period allows for higher intensity on both segments while managing fatigue.

Coach Insight

Break up pull-ups early (sets of 7-7-7 or 8-7-6) to avoid grip fatigue. Quick singles on bench press are better than grinding sets - aim for 4-5 touch-and-go then singles. For second couplet, push-ups should be unbroken early while fresh. Break deadlifts into sets of 3-4 reps with quick resets to maintain position. The ascending rep scheme allows you to build intensity as sets get larger.

Benchmark Notes

The Coop includes 45 pull-ups, 45 bench presses, a fixed 3-minute rest, 45 push-ups, and 45 deadlifts. The old top threshold excluded too much of the mandatory rest and second-half fatigue. The male curve uses about 11 minutes for L10, 16 minutes for L5, and 25 minutes for L1.

Modality Profile

Pull-Up and Push-Up are gymnastics movements (2 movements). Bench Press and Deadlift are weightlifting movements (2 movements). Total 4 movements split evenly between G and W, resulting in 50/50 split. No monostructural movements present.

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If you enjoy The Coop, you might also like these similar CrossFit WODs:

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These WODs similar to The Coop share comparable training demands, time domains, and movement patterns.