Workout Description

Why This Workout Is Hard

The 315/205lb deadlifts are heavy for most athletes, requiring 85-90% 1RM loads. While only 3 reps per round, the continuous format with 20 DB rows between creates cumulative fatigue without meaningful recovery. The grip and posterior chain get hammered repeatedly across 5 rounds. Most athletes will need to scale the deadlift weight significantly, and the combination of heavy loading with moderate volume under fatigue accumulation pushes this into Hard territory.

Benchmark Times for NEEDS NAME

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pulling work (100 total DB rows) combined with heavy deadlifts will severely test posterior chain and grip stamina.
• Strength (7/10): Heavy deadlifts at 315/205 require significant strength, while 50/35 DB rows demand moderate upper body pulling strength throughout.
• Endurance (6/10): Five rounds for time with moderate rest between movements creates significant cardiovascular demand, especially as grip fatigue accumulates across rounds.
• Speed (5/10): For time format encourages steady pacing with minimal rest, but heavy loads prevent true sprint cycling between movements.
• Flexibility (3/10): Deadlifts require hip hinge mobility and DB rows need shoulder/thoracic mobility, but nothing extreme for most athletes.
• Power (2/10): Deadlifts can be explosive but likely grinding under fatigue; DB rows are controlled pulling movements with minimal power demand.

Movements

• Deadlift
• Row

Benchmark Notes

This workout consists of 5 rounds of 3 deadlifts at 315/205 lbs and 20 DB alternating rows at 50/35 lbs. I'll analyze this as a time-based workout since no scoring method was provided. Movement Analysis: - Deadlifts at 315 lbs: This is a heavy load (likely 70-80% 1RM for most athletes). Each rep will take 3-4 seconds with brief pauses between reps. Total per round: 12-15 seconds. - DB Alternating Rows at 50 lbs: Moderate load, 1.5-2 seconds per rep. 20 reps = 30-40 seconds per round. - Transition time between movements: 5-8 seconds per round. Round-by-round breakdown for elite athlete: Round 1: 15 sec (DL) + 30 sec (rows) + 5 sec (transition) = 50 sec Round 2: 16 sec (DL) + 32 sec (rows) + 6 sec (transition) = 54 sec (1.08x fatigue) Round 3: 18 sec (DL) + 36 sec (rows) + 7 sec (transition) = 61 sec (1.22x fatigue) Round 4: 20 sec (DL) + 40 sec (rows) + 8 sec (transition) = 68 sec (1.36x fatigue) Round 5: 22 sec (DL) + 44 sec (rows) + 9 sec (transition) = 75 sec (1.5x fatigue) Total: 308 seconds (~5:08) This workout is most similar to DT (5 rounds of barbell work) which has L10 anchors of 360-420 seconds. However, this workout has heavier deadlifts (315 vs 155) and lighter accessory work (DB rows vs hang cleans/push jerks). The heavy deadlifts will be more limiting, making this slightly slower than DT. Adjusting from DT anchor: Adding ~60 seconds to account for the heavier deadlift load puts elite times around 360-380 seconds. For recreational athletes, the heavy deadlifts become much more limiting, potentially requiring singles and longer rest periods. Final targets - Male: L10: 360-380 sec, L5: 600 sec, L1: 1080 sec (18 min)

Modality Profile

Two movements: Deadlift (weightlifting with external load) and Row (monostructural cardio). Equal split between weightlifting and monostructural modalities.