Workout Description

Why This Workout Is Hard

The 225/155lb deadlifts are heavy for most athletes, and the AMRAP format creates continuous fatigue accumulation without built-in rest. HSPU under grip and posterior chain fatigue from deadlifts significantly increases difficulty. The ascending ladder forces athletes to handle heavier volume as they tire. Most will need to scale the deadlift weight or HSPU progression, and the combination of heavy pulling with overhead pressing under fatigue makes this challenging.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume deadlifts and HSPU with ascending rep scheme heavily taxes posterior chain and shoulder stamina, especially in later rounds.
• Endurance (7/10): Eight minutes of continuous work with ascending reps creates significant cardiovascular demand, requiring sustained aerobic output throughout the AMRAP format.
• Strength (6/10): Moderate deadlift load (225/155) and bodyweight HSPU require solid strength base, though not maximal effort due to volume demands.
• Speed (6/10): AMRAP format rewards efficient transitions and consistent cycling speed, especially as fatigue accumulates and reps increase each round.
• Flexibility (4/10): HSPU demands significant shoulder and thoracic mobility, while deadlifts require adequate hip hinge and hamstring flexibility for proper positioning.
• Power (3/10): Deadlifts have some power component from the floor, but the volume and AMRAP format shifts focus toward strength endurance over explosive output.

Movements

• Deadlift
• Handstand Push-Up

Benchmark Notes

This is an 8-minute AMRAP with an ascending ladder pattern: 2-2-4-4-6-6-8-8... deadlifts (225/155) and handstand push-ups. I'll analyze this by breaking down the movement times and fatigue patterns. Movement Analysis: - Deadlifts at 225/155: Moderate-heavy load, approximately 2.5-3 seconds per rep fresh - Handstand Push-Ups: Complex movement, 8-12 seconds per rep in multi-movement WODs due to setup and transitions Round Breakdown (8 minutes = 480 seconds): Round 1 (2+2): DL ~6 sec, HSPU ~20 sec, transitions ~4 sec = 30 sec total Round 2 (4+4): DL ~12 sec, HSPU ~40 sec, transitions ~6 sec = 58 sec total Round 3 (6+6): DL ~20 sec, HSPU ~65 sec, transitions ~8 sec = 93 sec total Round 4 (8+8): DL ~28 sec, HSPU ~90 sec, transitions ~10 sec = 128 sec total Cumulative time through Round 4: ~309 seconds (5:09) Remaining time: ~171 seconds (2:51) Round 5 (10+10): Would need ~160+ seconds, so most athletes will get partial completion Fatigue Considerations: - HSPU become significantly more challenging after Round 2, with increased rest between reps - Deadlifts maintain relatively consistent pace but grip fatigue accumulates - Transitions slow down as athletes need more recovery time Anchor Reference: This workout is most similar to high-volume gymnastics workouts like Angie, but with the added complexity of heavy deadlifts. The HSPU volume and difficulty make this particularly challenging. Performance Estimates: - Elite (L10): Complete 4 full rounds + significant Round 5 progress = ~240 reps - Advanced (L5): Complete 3 full rounds + partial Round 4 = ~144 reps - Novice (L1): Complete 1-2 rounds with scaled movements = ~48 reps Final Targets: L10: 240 reps, L5: 144 reps, L1: 48 reps

Modality Profile

Two movements: Deadlift (Weightlifting) and Handstand Push-Up (Gymnastics). Equal split between bodyweight and external load movements.