Workout Description

Why This Workout Is Very Hard

Heavy barbells at bodyweight make this highly demanding for most athletes. Across three rounds you’ll accumulate 15 heavy squat cleans and 60 bodyweight deadlifts while also covering 1500 meters of running and 30 burpees. Expect significant grip and posterior-chain fatigue with sustained breathing demand, landing most capable athletes in the 14–22 minute range when performed as prescribed.

Benchmark Times for The Deep End

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >28:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Total barbell volume of 75 reps (60 deadlifts, 15 squat cleans) and 30 burpees requires sustained output. Managing sets, rest, and consistent movement quality tests muscular endurance in the posterior chain and legs.
• Strength (7/10): Bodyweight squat cleans and deadlifts require solid relative strength. Many athletes will perform cleans as heavy singles and deadlifts in challenging sets, demanding strong positions and bracing under fatigue.
• Endurance (6/10): Three 500m runs plus burpees drive a steady aerobic demand. You must control breathing and heart rate to lift heavy under fatigue and maintain pace across all three rounds without redlining early.
• Power (6/10): Squat cleans reward explosive pulls and aggressive turnover from the floor. Deadlifts are less ballistic but still benefit from powerful leg drive, especially as fatigue accumulates late in the workout.
• Speed (5/10): Heavy loads cap cycle speed. Efficient singles on cleans, quick but controlled deadlift sets, and smooth burpee cadence keep momentum without unnecessary spikes that would force long, costly rest breaks.
• Flexibility (3/10): You’ll need adequate hip, ankle, and thoracic mobility for deep squat cleans and neutral-spine deadlifts. Demands are standard CrossFit ranges, not extreme, but poor mobility will quickly compromise positions as fatigue sets in.

Scaling Options

Scale to: 500m run + 5/20 @ 70% bodyweight • 500m run + 5/20 @ 135/95 lb • 400m run + 4 squat cleans + 15 deadlifts @ 50–60% bodyweight

Scaling Explanation

These options preserve the run-burpee aerobic feel and heavy barbell stimulus by adjusting load and volume so athletes move steadily within the intended 14–22 minute time domain.

Intended Stimulus

A grindy, strength-endurance effort. Runs should feel controlled so you can lift immediately. Squat cleans are fast singles with crisp mechanics; deadlifts are broken into small, quick sets. Burpees stay smooth and unbroken. The clock rewards minimal chalking, disciplined rest, and steady breathing while managing grip and posterior-chain fatigue throughout.

Coach Insight

Run controlled—your job is to arrive ready to lift. Hit squat cleans as fast singles, step into the bar. Deadlifts in 2–3 quick sets with short breaths. Biggest tip: manage grip. Hook grip cleans, relax hands on the run, and drop from the top on cleans to save forearms. Avoid sprinting round one, opening with huge deadlift sets, or catching soft squat cleans. Hold standards: full squat depth, stand tall each deadlift, chest to deck on burpees.

Benchmark Notes

Numbers are total finish times in seconds from slowest (L1) to fastest (L9). If you’re above the L5 mark (1200s = 20:00), consider scaling load or volume to stay in the intended time domain. Aim to progress one level faster over repeated attempts.

Modality Profile

Running accounts for roughly a third of total time, while burpees add a smaller but steady gymnastics component. The majority of work is on the barbell: heavy squat cleans and high-volume deadlifts dominate effort, positioning the workout as weightlifting-biased with meaningful monostructural support.

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