Workout Description
Warm Up SOP plus:Full SOPSplit stance ground tapsStrength/Skill:at our gym we focus a lot on our big lifts. However to be a well rounded Crossfitter and athlete we need to have the stamina and capacity to execute those lifts over time. Not once or twice but several and maintain the mental focus to perform technical lifts and gymnastics. Skill focus- 5 rounds 10 burpees 100 m runMetabolic Conditioning: 4 RFT 40 Dubs 20 Deadlifts 135/95 15 Russian KB swings 53/35 Comp 70/53
Why This Workout Is Hard
The metcon alone—4 rounds of 40 DUs, 20 light deadlifts, and 15 Russian swings—would rate Medium. But the skill piece (50 burpees + 500m run) arrives first, pre-fatiguing the posterior chain, grip, and lungs before the barbell even loads. Deadlifts and KB swings then compound grip and hip-hinge fatigue across 4 continuous rounds, with no built-in rest. Cumulative volume and pre-fatigue push this into Hard territory.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High cumulative volume — 50 burpees, 80 deadlifts, 60 KB swings, 160 double unders — taxes muscular endurance across multiple planes, demanding sustained output from legs, hips, and grip.
- Endurance (7/10): Two-part workout combining burpees with running and a cardio-heavy metcon with double unders sustains cardiovascular demand across nine total rounds, creating meaningful aerobic stimulus throughout.
- Speed (6/10): The For Time format incentivizes fast cycling on double unders and quick burpee transitions. Minimizing rest and moving efficiently between movements is critical to competitive performance.
- Power (5/10): Russian KB swings are inherently hip-explosive, and double unders demand fast, coordinated calf and wrist power. Burpee jumps add a plyometric element across both portions of the workout.
- Strength (4/10): Deadlifts at 135/95 and KB swings at 53/70 are moderate loads designed for cycling, not maximal effort. Strength endurance is the focus rather than peak force production.
- Flexibility (3/10): Deadlifts and KB swings both require adequate hip hinge mobility and hamstring flexibility. Burpees add some thoracic and hip flexor demand, but nothing extreme is required.
Movements
- Burpee
- Deadlift
- Run
- Russian Kettlebell Swing
- Double-Under
Modality Profile
5 total movements: Gymnastics (G) = Burpee + Double-Under (2 movements, 40%); Monostructural (M) = Run (1 movement, 20%); Weightlifting (W) = Deadlift + Russian Kettlebell Swing (2 movements, 40%)
