Workout Description

Why This Workout Is Very Hard

High-rep, loaded burpee/deadlift combinations drive heart rate and fatigue quickly across eight rounds. The dumbbells are moderate-to-heavy for many, turning each set of 11 into a grind. The 1,600 meters of total running adds sustained aerobic demand. Expect significant midline and posterior-chain fatigue and accumulating reps that challenge pacing and movement quality over 25–40 minutes.

Benchmark Times for Tumilson

• Elite: <25:00
• Advanced: 27:00-29:00
• Intermediate: 31:00-33:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Eighty-eight loaded burpee deadlifts require sustained muscular output in the posterior chain, shoulders, and trunk. Accumulated fatigue challenges consistent rep quality and posture across many sets.
• Endurance (7/10): Repeated 200m runs across eight rounds create steady aerobic demand while the burpee cadence keeps heart rate elevated. The ability to breathe under load and settle into sustainable breathing patterns is key to success.
• Speed (5/10): Moderate emphasis on quick transitions and steady cadence. Sprinting is punished by blow-ups; smooth, repeatable reps and timely turns off the run win here.
• Strength (4/10): The dumbbells are moderately heavy, but the demand is submaximal repetitive hinging rather than 1-rep strength. You must maintain braced, quality pulls under fatigue.
• Power (3/10): There’s limited need for maximal explosiveness. A controlled pop from the burpee and a strong, crisp lockout on the deadlift are helpful but not the focus.
• Flexibility (2/10): Basic positions: neutral spine, hip hinge, and floor contact for burpees. No extreme ROM, but tight hips/hamstrings can make the hinge and floor transitions harder.

Scaling Options

Scale to: 2x50/35 lb or 2x40/25 lb • 6 rounds instead of 8 • Single-dumbbell burpee deadlifts (one DB, both heads touch) x 11 each round

Scaling Explanation

These options reduce load and/or volume while preserving the couplet’s breathing, hinging, and steady pacing stimulus so athletes can move continuously and finish in the intended time domain.

Intended Stimulus

A sustained grind with controlled breathing and unbroken, methodical reps. Runs should feel brisk but conversational by the last 50 meters, setting up immediate dumbbell work. Aim for consistent round times with minimal rest between movements. Your back stays braced, heart rate high but manageable, and you finish near the cap only if under-scaled.

Coach Insight

Pace like a long interval day: smooth 200s, then right to the dumbbells. One breath at the top, drop, and go again. The one tip: keep the dumbbells close and your hinge tight. Save your low back by setting your hips and bracing before every pull. Don’t sprint early or sprawl wide. Sloppy lockouts and drifting DBs waste energy and spike heart rate.

Benchmark Notes

Use these times to set goals and pacing. If your recent Hero WOD finishes are around 33 minutes, target the L5 range. Faster athletes will push sub-30. If you’re trending toward the cap, scale load or volume to keep steady movement and complete near the intended time domain.

Modality Profile

About one-third of the time is spent running (monostructural). The dumbbell burpee deadlifts blend bodyweight burpees and loaded deadlifts; the load component dominates slightly, so weightlifting is the largest share, with a smaller portion attributed to the bodyweight burpee action.

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