Workout Description

Why This Workout Is Medium

While both movements are challenging, the low rep scheme (5/5) and moderate weight on deadlifts allows for quick sets with natural rest between rounds. The toes-to-bar volume is manageable (30 total), and grip fatigue from deadlifts will affect T2B but not critically. Most CrossFitters can maintain a steady pace through all 6 rounds, likely finishing in 8-12 minutes.

Benchmark Times for Timothy Higgins

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Flexibility (7/10): Toes-to-bar demands significant shoulder mobility and hip flexion, while deadlifts require good hip hinge mechanics.
• Strength (6/10): 70% bodyweight deadlifts represent significant loading, requiring substantial strength output across multiple rounds.
• Stamina (5/10): Repeated rounds of deadlifts and toes-to-bar challenge grip endurance and core stamina, though total volume remains moderate.
• Speed (5/10): Quick transitions between movements are important, but weight and technical requirements prevent all-out cycling.
• Endurance (4/10): Six rounds creates moderate cardiovascular demand, but the low rep scheme and heavier deadlifts allow for natural rest periods between efforts.
• Power (4/10): Toes-to-bar can be performed explosively, but deadlifts at this weight emphasize controlled strength over power.

Movements

• Toes-to-Bar
• Deadlift

Scaling Options

Deadlift: Reduce to 50-60% of 1RM or use dumbbell deadlifts. Toes-to-bar: Scale to knee raises, hanging leg raises, or V-ups. For beginners, reduce to 4 rounds. Advanced athletes can add weight to deadlifts (up to 80% 1RM) or increase reps to 7 each. Time cap at 15 minutes if needed.

Scaling Explanation

Scale if unable to maintain deadlift form through all rounds or cannot perform 3+ unbroken toes-to-bar when fresh. Prioritize deadlift mechanics over speed - back position must remain stable. Athletes should finish between 8-12 minutes with consistent round times. Scale load or movement if round times vary by more than 20 seconds.

Intended Stimulus

Moderate-intensity glycolytic workout targeting the 8-12 minute time domain. Primary focus is on maintaining quality deadlift mechanics while managing grip fatigue from the toes-to-bar. Tests strength-endurance and midline stability across multiple short rounds.

Coach Insight

Aim for unbroken deadlifts with quick but controlled reps. Break toes-to-bar into 3+2 or 2+2+1 early to preserve grip. Fast transitions between movements are key - minimize chalk time. Watch for lower back fatigue affecting deadlift form in later rounds. Consider alternating grip on deadlifts if grip becomes limiting factor. Target 60-90 seconds per round.

Benchmark Notes

Analysis based on Grace-style barbell sprint with added gymnastics: 1. Movement breakdown per round: - 5 Deadlifts at 70% BW (~135/95lb): 2.5s × 5 = 12.5s - 5 Toes-to-Bar: 2s × 5 = 10s - Transition between movements: 3-5s Base round time (elite): ~27s Fatigue multipliers: - Rounds 1-2: 1.0x (27s) - Rounds 3-4: 1.15x (31s) - Rounds 5-6: 1.3x (35s) Total elite time: (27×2 + 31×2 + 35×2) = 186s + transitions = ~300s Using Grace (30 C&J) as anchor: - Grace L10: 90-120s - This workout is ~2.5x volume with similar intensity - Added T2B creates grip fatigue Projected benchmarks: Male: - L10: 300s (5:00) - L5: 540s (9:00) - L1: 900s (15:00) Female: - L10: 360s (6:00) - L5: 600s (10:00) - L1: 960s (16:00) Female times adjusted +20% due to relative loading and T2B difficulty.

Modality Profile

Workout has 2 movements: Toes-to-Bar (Gymnastics) and Deadlift (Weightlifting). With 2 movements split across 2 modalities, each represents 50% of the total.

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