Workout Description

Why This Workout Is Hard

The 225/155lb deadlifts are moderately heavy for most athletes, but the continuous format with no built-in rest creates significant fatigue accumulation. After 400m runs, the deadlifts become grip and posterior chain intensive, then transitioning immediately to handstand push-ups under fatigue makes the skill element much harder. The combination of moderate-heavy loading with continuous work and skill under fatigue pushes this into Hard territory.

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Fifteen deadlifts and handstand push-ups per round will heavily tax posterior chain and shoulder stamina, especially as fatigue accumulates.
• Endurance (7/10): Three rounds of 400m runs with strength movements creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Strength (6/10): 225/155 deadlifts require substantial strength, while handstand push-ups demand significant relative strength for overhead pressing in inverted position.
• Speed (5/10): For-time format encourages steady pacing and efficient transitions between running, deadlifting, and inverted pressing to minimize total time.
• Flexibility (4/10): Handstand push-ups require good shoulder mobility and thoracic extension, while deadlifts need adequate hip hinge mobility for proper positioning.
• Power (2/10): Minimal power component as deadlifts are typically ground-based strength movements and handstand push-ups are controlled pressing motions.

Movements

• Deadlift
• Run
• Handstand Push-Up

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 KB swing 53/35, 12 pull-ups) but with heavier deadlifts (225/155 vs ~135/95 equivalent KB swing) and more challenging handstand push-ups instead of pull-ups. Using Helen as the primary anchor: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Movement breakdown per round: 400m run takes 75-120 sec depending on ability. 15 deadlifts at 225/155 is significantly heavier than Helen's KB swings - each rep takes 2-3 sec fresh, so 30-45 sec per round, but this load will cause more fatigue. 15 handstand push-ups are much more challenging than pull-ups - elite athletes might do 8-12 sec per rep in a complex workout like this, so 120-180 sec per round for most athletes, with significant set breaking required. Round 1: ~75+35+120=230 sec (elite), Round 2: ~85+40+140=265 sec (1.15x fatigue), Round 3: ~95+45+160=300 sec (1.3x fatigue). Total elite time: ~795 sec. However, the heavy deadlifts and difficult HSPU will add significant time compared to Helen. Adjusting Helen's benchmarks upward by 15-20% to account for the heavier/more technical movements: L10 becomes ~420-480 sec, L5 becomes ~660 sec, L1 becomes ~1080 sec. Final targets - L10: 420 sec, L5: 660 sec, L1: 1080 sec.

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Deadlift (weightlifting with external load), and Handstand Push-Up (gymnastics bodyweight movement). Equal distribution with slight rounding to W.