Workout Description

Why This Workout Is Very Hard

This workout combines 100 total deadlifts at heavy weight (225/155) with 100 burpees in a continuous pyramid format. The deadlifts alone represent significant volume at ~75% 1RM for most athletes. Adding bar-facing burpees creates severe grip and posterior chain fatigue accumulation with zero recovery. The 10-minute time cap forces an unsustainable pace - most will hit failure around the 7-8 rep rounds when deadlifts become nearly impossible after 60+ burpees.

Benchmark Times for Workout 22.2

• Elite: <4:10
• Advanced: 4:40-5:10
• Intermediate: 5:40-6:20
• Beginner: >10:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume deadlifts and burpees will severely test posterior chain and full-body muscular endurance, especially through the ascending pyramid portion.
• Endurance (8/10): The pyramid structure with 100 total reps of each movement under a 10-minute time cap creates significant cardiovascular demand and aerobic stress.
• Speed (7/10): Fast transitions between movements and efficient cycling become critical under the time pressure, especially during higher rep rounds.
• Strength (6/10): Moderate to heavy deadlift loads (155/225 lb) require significant strength output, though not maximal due to the volume demands.
• Flexibility (4/10): Deadlifts require hip hinge mobility and burpees demand full-body range of motion including overhead reach and bottom squat position.
• Power (3/10): Burpees have explosive jump component and deadlifts require hip drive, but volume and fatigue limit true power expression.

Movements

• Deadlift
• Burpee

Benchmark Notes

This workout features a pyramid structure (1-2-3...10-9-8...1) totaling 100 reps each of deadlifts and bar-facing burpees. I'll analyze this as a high-volume chipper with significant grip and posterior chain fatigue. Movement Analysis: - Deadlifts at 225/155: Moderate load allowing touch-and-go for early reps, transitioning to singles/doubles as fatigue sets in - Bar-facing burpees: More demanding than regular burpees due to lateral jump requirement Round-by-round breakdown: Rounds 1-5 (15 reps each): Fresh state, deadlifts 2-3 sec/rep, burpees 4-5 sec/rep Rounds 6-10 (40 reps each): Moderate fatigue, deadlifts 3-4 sec/rep, burpees 5-6 sec/rep Rounds 11-15 (40 reps each): High fatigue, deadlifts 4-5 sec/rep, burpees 6-7 sec/rep Rounds 16-19 (10 reps each): Severe fatigue, frequent set breaks Fatigue considerations: - Grip fatigue from deadlifts significantly impacts burpee performance - Posterior chain fatigue makes getting up from burpees progressively harder - Mental fatigue from high rep count and pyramid structure Transition time: Minimal (same barbell), approximately 2-3 seconds between movements Set breaking patterns: - Early rounds: Larger sets (5-10 reps) - Middle rounds: Medium sets (3-5 reps) with 5-10 sec rest - Late rounds: Singles/doubles with 10-15 sec rest This workout is most similar to a high-volume chipper like Karen (150 wall balls) but with dual movements creating additional complexity. Karen benchmarks: L10 420-480 sec, L5 600-720 sec, L1 900-1020 sec. However, this workout has 200 total reps vs Karen's 150, and the deadlift-burpee combination creates more systemic fatigue than wall balls alone. Adjusting from Karen baseline: +15-20% time due to higher rep count and movement interference, but -10% due to lighter deadlift load compared to wall ball metabolic demand. Final targets: L10: 250 sec (4:10), L5: 380 sec (6:20), L1: 600 sec (10:00 - time cap)

Modality Profile

Two movements: Deadlift (Weightlifting) and Burpee (Gymnastics bodyweight movement). Equal split between the two modalities.