Workout Description

Why This Workout Is Hard

The 225/155 deadlifts are moderately heavy for most athletes, but the real challenge comes from the cumulative fatigue across 7 rounds with minimal rest. Double unders after deadlifts create grip interference, while DB thrusters hit already-fatigued posterior chain and shoulders. The 1-minute rest prevents full recovery, creating significant fatigue accumulation. Most athletes will need to break up movements and potentially scale weights by round 4-5.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume deadlifts and thrusters combined with double unders will heavily tax muscular endurance across multiple muscle groups.
• Endurance (7/10): Seven rounds with only one minute rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Strength (6/10): Moderate to heavy deadlifts at 225/155 and weighted thrusters demand significant strength, though not maximal loads.
• Speed (6/10): Limited rest periods require efficient transitions and quick cycling through movements to maintain intensity.
• Power (5/10): Double unders and thruster explosiveness provide moderate power demands, balanced with strength-endurance components.
• Flexibility (4/10): Deadlifts require hip hinge mobility, thrusters need overhead and squat flexibility, creating moderate mobility demands.

Movements

• Thruster
• Deadlift
• Double-Under

Benchmark Notes

This is a 7-round workout with mixed movements and built-in rest periods. Breaking down by movement: Deadlifts (225/155) at ~2.5 sec/rep fresh, Double Unders at ~0.5 sec/rep in rhythm, DB Thrusters (50/35) at ~2.5 sec/rep. Round 1 baseline: 5 DL (12.5s) + 30 DU (15s) + 10 DB Thrusters (25s) + transitions (10s) = ~62s + 60s rest = 122s total. Applying progressive fatigue: Rounds 1-2 at 1.0x, Rounds 3-4 at 1.15x, Rounds 5-6 at 1.3x, Round 7 at 1.5x. Work portions: R1-62s, R2-62s, R3-71s, R4-71s, R5-81s, R6-81s, R7-93s = 521s total work. Adding 6 rest periods of 60s each = 360s rest. Total time = 881s base. This is similar to a medium-duration mixed modal workout. Using Helen (3 rounds, 7:30-9:30 elite range) as reference anchor but adjusting for 7 rounds and rest periods. Elite athletes should complete around 14-15 minutes (840-900s), intermediate around 22 minutes (1320s), and beginners around 33 minutes (1980s). The rest periods help prevent complete breakdown but the high round count creates significant cumulative fatigue. Final targets: L10: 840s (14:00), L5: 1320s (22:00), L1: 1980s (33:00).

Modality Profile

Three movements: Deadlift (W), Double-Under (G), Thruster (W). Two weightlifting movements and one gymnastics movement, resulting in 67% weightlifting and 33% gymnastics.