Workout Description
Why This Workout Is Hard
The 3-on/2-off structure provides meaningful rest, but 20 deadlifts at 225/155 is a high-rep, moderate-heavy load that will dominate the 3-minute window — likely taking 1.5+ minutes, leaving limited time for push ups. Posterior chain and grip fatigue accumulates across 4 rounds, progressively crushing push up output. Muscle up development beforehand adds pre-fatigue. Many average athletes will need to scale the deadlift to complete the intended stimulus.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Max push-ups accumulated over 4 rounds after 20 heavy deadlifts is a clear muscular endurance test. Upper body pushing and posterior chain fatigue compound across rounds, making stamina the primary scoring determinant.
- Strength (6/10): Deadlifts at 225/155 are moderately heavy for 20-rep sets, demanding significant posterior chain strength. Muscle up development in the skill segment also adds meaningful pulling strength stimulus to the session.
- Endurance (4/10): The 3-on/2-off interval format provides structured rest, limiting aerobic demand. Four rounds of moderate duration create some cardiovascular stimulus, but recovery periods prevent true sustained endurance output.
- Flexibility (4/10): PVC good mornings and back squats in warm-up target hamstring and hip mobility. Deadlift mechanics and muscle up development both require adequate shoulder, lat, and hip hinge range of motion.
- Speed (4/10): The 3-minute window creates urgency — efficient deadlift cycling directly determines how many push-up reps are possible each round. Strategic pacing and fast transitions are important to maximize the score.
- Power (3/10): Muscle up skill work introduces an explosive pulling demand, but the metcon is grind-based. Heavy deadlifts for 20 reps and push-ups prioritize sustained output over true explosive power expression.
Movements
- Push-Up
- Back Squat
- Good Morning
- Deadlift
- Muscle-Up
Modality Profile
5 total movements: Gymnastics = 2 (Muscle-Up, Push-Up) = 40%; Monostructural = 0; Weightlifting = 3 (Good Morning, Back Squat, Deadlift) = 60%
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 4/10 | The 3-on/2-off interval format provides structured rest, limiting aerobic demand. Four rounds of moderate duration create some cardiovascular stimulus, but recovery periods prevent true sustained endurance output. |
| Stamina | 8/10 | Max push-ups accumulated over 4 rounds after 20 heavy deadlifts is a clear muscular endurance test. Upper body pushing and posterior chain fatigue compound across rounds, making stamina the primary scoring determinant. |
| Strength | 6/10 | Deadlifts at 225/155 are moderately heavy for 20-rep sets, demanding significant posterior chain strength. Muscle up development in the skill segment also adds meaningful pulling strength stimulus to the session. |
| Flexibility | 4/10 | PVC good mornings and back squats in warm-up target hamstring and hip mobility. Deadlift mechanics and muscle up development both require adequate shoulder, lat, and hip hinge range of motion. |
| Power | 3/10 | Muscle up skill work introduces an explosive pulling demand, but the metcon is grind-based. Heavy deadlifts for 20 reps and push-ups prioritize sustained output over true explosive power expression. |
| Speed | 4/10 | The 3-minute window creates urgency — efficient deadlift cycling directly determines how many push-up reps are possible each round. Strategic pacing and fast transitions are important to maximize the score. |
Warm Up SOP plus:15 pvc good mornings 15 pvc back squats 3 xStrength/ Skill:Muscle up development Metabolic Conditioning :3 min on 2 min off for 4 rounds 20 deadlifts 225/155 max push ups score is total push ups