Workout Description

Why This Workout Is Medium

While 225/155lb deadlifts are moderately heavy, the 5-round structure with only 10 reps per round allows for natural rest between movements. The shoulder press provides active recovery from the deadlifts, and double-unders, though skill-dependent, don't significantly interfere with the strength movements. Total volume is manageable at 50 deadlifts across ~12-15 minutes. Most average CrossFitters can complete this as prescribed with appropriate pacing.

Benchmark Times for FLUFF IT

• 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 deadlifts and shoulder press will heavily tax posterior chain and shoulder stamina, with double unders adding lower leg endurance demands.
• Endurance (7/10): Five rounds of continuous work with heavy deadlifts and shoulder press creates significant cardiovascular demand, especially as fatigue accumulates through rounds.
• Strength (6/10): 225/155lb deadlifts and 50/35lb shoulder press represent moderate to heavy loads that require significant strength output, especially under fatigue.
• Speed (6/10): For-time format demands efficient transitions between movements and maintaining pace through fatigue, with double unders requiring quick turnover.
• Power (4/10): Double unders require explosive calf and coordination power, while deadlifts have some power component, but shoulder press is more strength-focused.
• Flexibility (3/10): Deadlifts require hip hinge mobility, shoulder press needs overhead range of motion, and double unders demand basic ankle and shoulder flexibility.

Movements

• Dumbbell Shoulder Press
• Deadlift
• Double-Under

Benchmark Notes

This workout consists of 5 rounds of 10 deadlifts (225/155), 10 DB shoulder press (50/35), and 30 double-unders. I'll analyze this as a time-based workout since no scoring method was provided. Movement breakdown per round (fresh state): - 10 Deadlifts at 225lbs: 2.5 sec/rep = 25 seconds - 10 DB Shoulder Press at 50lbs: 2.5 sec/rep = 25 seconds - 30 Double-Unders: 0.5 sec/rep = 15 seconds - Transitions between movements: ~10 seconds total - Fresh round time: ~75 seconds Fatigue multipliers across 5 rounds: - Round 1: 75 sec (1.0x) - Round 2: 83 sec (1.1x) - Round 3: 90 sec (1.2x) - Round 4: 98 sec (1.3x) - Round 5: 105 sec (1.4x) - Total: ~451 seconds base Additional considerations: - Grip fatigue from deadlifts affecting double-unders: +15% - Shoulder fatigue from deadlifts affecting DB press: +10% - Set breaking on deadlifts in later rounds: +20 seconds - Double-under trip-ups under fatigue: +30 seconds Adjusted elite time: ~520 seconds (8:40) This workout is most similar to DT (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) but with lighter deadlifts, different pressing movement, and cardio element. DT anchor shows L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec. Given the lighter deadlift load but addition of double-unders and heavier DB press, I'm scaling slightly faster than DT's lower bounds. Final male benchmarks: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Three movements total: Deadlift (W), Dumbbell Shoulder Press (W), Double-Under (G). Two weightlifting movements and one gymnastics movement gives a 67% weightlifting, 33% gymnastics split.