Workout Description

Why This Workout Is Hard

The 225/155 deadlifts are moderately heavy for most athletes, but the real challenge comes from the cumulative fatigue across 7 rounds with minimal rest. Double unders after deadlifts create grip interference, while DB thrusters hit already-fatigued posterior chain and shoulders. The 1-minute rest prevents full recovery, creating significant fatigue accumulation. Most athletes will need to break up movements and potentially scale weights by round 4-5.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of deadlifts and thrusters across seven rounds will heavily tax muscular endurance, especially posterior chain and shoulders.
• Endurance (7/10): Seven rounds with only one minute rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Strength (6/10): Moderate loads on deadlifts (225/155) and weighted thrusters require significant strength output, though not maximal effort.
• Speed (6/10): Limited rest periods demand efficient transitions and consistent pacing to maintain output across all seven rounds.
• Power (5/10): Thrusters are explosive hip-to-overhead movements, double unders require quick coordination, but deadlifts are more strength-focused.
• Flexibility (4/10): Deadlifts require hip hinge mobility, thrusters demand overhead and front rack flexibility, double unders need basic coordination.

Movements

• Thruster
• Deadlift
• Double-Under

Benchmark Notes

This workout consists of 7 rounds of 5 deadlifts (225/155), 30 double unders, 10 DB thrusters (50/35), with 1 minute rest between rounds. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Deadlifts (225/155): At moderate load, approximately 2-3 seconds per rep when fresh - Double Unders: 0.5 seconds per rep in rhythm when fresh - DB Thrusters (50/35): 2-3 seconds per rep when fresh - Rest periods: 1 minute between rounds (6 total rest periods = 360 seconds) Round-by-round breakdown: Round 1 (fresh): DL 15 sec + DU 15 sec + Thrusters 25 sec + transitions 10 sec = 65 sec Round 2: 1.1x fatigue = 72 sec Round 3: 1.2x fatigue = 78 sec Round 4: 1.25x fatigue = 81 sec Round 5: 1.3x fatigue = 85 sec Round 6: 1.4x fatigue = 91 sec Round 7: 1.5x fatigue = 98 sec Total work time: 570 seconds Total rest time: 360 seconds Total workout time: 930 seconds (15:30) This workout doesn't match any iconic benchmarks exactly, but shares similarities with multi-round mixed modal workouts. The combination of moderate deadlifts, double unders, and DB thrusters with prescribed rest creates a challenging but manageable pace. The 1-minute rest prevents complete failure but allows fatigue accumulation across 7 rounds. For elite athletes (L10), I estimate 14:00 (840 seconds) with efficient movement patterns and minimal additional rest. Recreational athletes (L1) would likely need 33:00 (1980 seconds) with longer transitions, set breaking, and potentially additional rest beyond the prescribed minute. Final targets - Male: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00)

Modality Profile

Three movements: Deadlift (W), Double-Under (G), Thruster (W). Two weightlifting movements and one gymnastics movement results in 67% weightlifting and 33% gymnastics.