Workout Description

Why This Workout Is Hard

While individual elements seem manageable (255/165 deadlifts, 115/75 press), the 20-second AMRAP format creates extreme time pressure forcing athletes to cycle heavy weights rapidly. Seven rounds accumulate significant fatigue, especially grip and posterior chain from deadlifts interfering with shoulder press. The short work periods prevent pacing strategies, demanding near-maximal effort repeatedly. Most athletes will need to scale weights to maintain the prescribed intensity across all rounds.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy deadlifts at 255/165 and shoulder press at 115/75 demand significant maximal strength for multiple reps under fatigue.
• Stamina (7/10): High-rep deadlifts and shoulder presses in 20-second windows will heavily tax posterior chain and shoulder stamina across multiple rounds.
• Power (6/10): 20-second AMRAPs demand explosive initiation of each rep, especially as fatigue accumulates and power output becomes critical.
• Speed (5/10): Fast rep cycling within 20-second windows is essential, but 40-second rest periods allow for some recovery between efforts.
• Endurance (4/10): Seven rounds of 20-second AMRAPs with 40-second rest creates moderate cardiovascular demand through repeated high-intensity intervals.
• Flexibility (3/10): Deadlifts require hip hinge mobility and shoulder press needs overhead range of motion, but nothing extreme.

Movements

• Deadlift
• Shoulder Press

Benchmark Notes

This workout consists of 7 rounds alternating between 20-second AMRAP deadlifts (255/165) and 20-second AMRAP shoulder press (115/75) with 40-second rest periods. Total work time is 280 seconds (7 × 40 seconds) with 280 seconds of rest. Movement analysis: - Deadlift at 255/165: Heavy load requiring 2.5-3 seconds per rep when fresh - Shoulder press at 115/75: Moderate load requiring 2-2.5 seconds per rep when fresh - 20-second work windows limit reps per round Round-by-round breakdown: Rounds 1-2 (fresh): Deadlift 7-8 reps, Shoulder press 8-9 reps per round Rounds 3-4 (slight fatigue): Deadlift 6-7 reps, Shoulder press 7-8 reps per round Rounds 5-7 (significant fatigue): Deadlift 5-6 reps, Shoulder press 6-7 reps per round Total rep estimates: - Elite (L10): 14 movements × 14 reps average = 196 total reps - Advanced (L8): 14 movements × 13 reps average = 182 total reps - Intermediate (L5): 14 movements × 10 reps average = 140 total reps - Novice (L2): 14 movements × 7 reps average = 98 total reps - Beginner (L1): 14 movements × 6 reps average = 84 total reps The 40-second rest periods allow partial recovery but fatigue accumulates significantly over 7 rounds. The heavy deadlift load and overhead pressing create substantial neuromuscular fatigue that limits rep output in later rounds. Final targets: L10: 196 reps, L5: 140 reps, L1: 84 reps

Modality Profile

Both Deadlift and Shoulder Press are weightlifting movements using external load (barbell), resulting in 100% weightlifting modality