Workout Description
Why This Workout Is Very Hard
Three consecutive loaded carries—suitcase, overhead, and d-ball—brutalize grip, shoulders, and posterior chain before max-effort deadlifts. With DL weights escalating to 365# by round 5, athletes are pulling near-maximal loads on completely fatigued bodies. The 4:1 work-to-rest ratio prevents meaningful recovery across rounds. Grip is the primary killer: 150m of loaded carries per round leaves little in the tank for heavy pulls, making this a punishing combination of volume, load, and cumulative fatigue.
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Max-effort deadlifts at 225–365# are the scored output, performed after exhausting carries. Heavy overhead and d-ball carries also demand substantial strength. Entire workout is load-centric.
- Stamina (7/10): Cumulative 750 meters of heavy loaded carries across 5 rounds creates significant grip, core, and shoulder muscular endurance fatigue that directly compromises the scoring deadlift reps.
- Speed (5/10): The 4-minute time cap creates strategic urgency—partners must move efficiently through carries to maximize remaining time for scored deadlifts. Transitions and pacing matter significantly each round.
- Endurance (4/10): Five rounds with 1-minute rest creates moderate cardiovascular demand, but the short 50-meter carry intervals and heavy loads make this more anaerobic than aerobic. Not a prolonged cardio stimulus.
- Flexibility (4/10): Overhead carry demands shoulder mobility and thoracic stability. D-ball carry requires hip flexor length and torso extension. Suitcase carry demands lateral core control. Moderate but not extreme mobility needs.
- Power (2/10): Deadlifts here are heavy, grinding strength efforts rather than explosive pulls. Carries are slow and deliberate under load. Very little true power expression required throughout the workout.
Movements
- D-Ball Ground to Shoulder
- Deadlift
- Single-Arm Farmer Carry
- Overhead Carry
Modality Profile
All 4 movements involve external load: Suitcase Carry (weighted carry), Overhead Carry (weighted carry), D-Ball Ground to Shoulder (implement lift), and Deadlift (barbell lift). Every movement falls under the Weightlifting modality, resulting in 100% W.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 4/10 | Five rounds with 1-minute rest creates moderate cardiovascular demand, but the short 50-meter carry intervals and heavy loads make this more anaerobic than aerobic. Not a prolonged cardio stimulus. |
| Stamina | 7/10 | Cumulative 750 meters of heavy loaded carries across 5 rounds creates significant grip, core, and shoulder muscular endurance fatigue that directly compromises the scoring deadlift reps. |
| Strength | 9/10 | Max-effort deadlifts at 225–365# are the scored output, performed after exhausting carries. Heavy overhead and d-ball carries also demand substantial strength. Entire workout is load-centric. |
| Flexibility | 4/10 | Overhead carry demands shoulder mobility and thoracic stability. D-ball carry requires hip flexor length and torso extension. Suitcase carry demands lateral core control. Moderate but not extreme mobility needs. |
| Power | 2/10 | Deadlifts here are heavy, grinding strength efforts rather than explosive pulls. Carries are slow and deliberate under load. Very little true power expression required throughout the workout. |
| Speed | 5/10 | The 4-minute time cap creates strategic urgency—partners must move efficiently through carries to maximize remaining time for scored deadlifts. Transitions and pacing matter significantly each round. |
5 rounds:4 minutes to complete:50 meter suitcase carry each partner 62#50 meter overhead carry each partner 62#50 meter d ball carry each partner 100#Max DL (225,275,325,345,365)Rest 1 minuteScore = DL’s