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Workout Description
Death By:1: 2 Cal AA2: Bench press 195 + Strict Pull-up Score = minutes + reps
Why This Workout Is Very Hard
The Death By format is deceptively brutal here: 195 lb bench press sits near the 1RM of many average CrossFitters, making rep accumulation unsustainable past minutes 5-7. Strict pull-ups compound upper-body failure since pressing and pulling share shoulder/lat fatigue. The 2 Cal Assault Bike each minute eats into rest time as the rep count climbs, creating multiple simultaneous limiters — strength, grip, and aerobic capacity — with no escape from the escalating demands.
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): 195# bench press is a heavy load for most athletes, and strict pull-ups add significant pulling strength requirements. Strength capacity is likely the primary limiting factor determining workout duration.
- Stamina (7/10): Accumulating reps of 195# bench press and strict pull-ups each minute create severe upper body pushing and pulling muscular endurance demands. Upper body fatigue compounds quickly across rounds.
- Endurance (4/10): The 2 Cal Assault Bike each minute provides a consistent aerobic stimulus, but cardiovascular demand is secondary to upper body strength failure. Duration extends workout, adding moderate aerobic component.
- Speed (4/10): Efficient transitions between Assault Bike, bench press, and strict pull-ups are critical as the minute window tightens with increasing reps. Pace management becomes crucial in later rounds.
- Power (3/10): Bench press can be performed with some explosive intent in early rounds, but increasing reps under fatigue shifts it toward a grind. No inherently explosive movements are programmed.
- Flexibility (2/10): Bench press requires standard shoulder positioning, strict pull-ups require basic shoulder flexion, and the Assault Bike demands minimal mobility. No extreme range of motion requirements present.
Movements
- Air Bike
- Bench Press
- Strict Pull-Up
Modality Profile
Three movements, one from each modality: Strict Pull-Up (G), Air Bike (M), and Bench Press (W). Each modality gets approximately 33%, with Weightlifting rounded to 34% to total 100%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 4/10 | The 2 Cal Assault Bike each minute provides a consistent aerobic stimulus, but cardiovascular demand is secondary to upper body strength failure. Duration extends workout, adding moderate aerobic component. |
| Stamina | 7/10 | Accumulating reps of 195# bench press and strict pull-ups each minute create severe upper body pushing and pulling muscular endurance demands. Upper body fatigue compounds quickly across rounds. |
| Strength | 8/10 | 195# bench press is a heavy load for most athletes, and strict pull-ups add significant pulling strength requirements. Strength capacity is likely the primary limiting factor determining workout duration. |
| Flexibility | 2/10 | Bench press requires standard shoulder positioning, strict pull-ups require basic shoulder flexion, and the Assault Bike demands minimal mobility. No extreme range of motion requirements present. |
| Power | 3/10 | Bench press can be performed with some explosive intent in early rounds, but increasing reps under fatigue shifts it toward a grind. No inherently explosive movements are programmed. |
| Speed | 4/10 | Efficient transitions between Assault Bike, bench press, and strict pull-ups are critical as the minute window tightens with increasing reps. Pace management becomes crucial in later rounds. |
Death By:1: 2 Cal AA2: Bench press 195 + Strict Pull-up Score = minutes + reps
Difficulty:
Very Hard
Modality:
G
M
W
Your Scores: