Workout Description

Why This Workout Is Hard

The 315/205lb deadlifts are heavy for most athletes, requiring significant strength and creating substantial fatigue. Combined with continuous AMRAP format preventing recovery, plus DB push press taxing shoulders before walking lunges challenge legs, this creates multiple limiting factors. The weight will force most athletes to break up deadlifts frequently, while accumulated fatigue makes the full 9 minutes very challenging for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep push press and walking lunges will test shoulder and leg stamina, while grip endurance is challenged by deadlifts.
• Endurance (7/10): Nine minutes of continuous work with heavy loads creates significant cardiovascular demand, especially as fatigue accumulates and heart rate climbs.
• Strength (7/10): 315/205 deadlifts and 50/35lb push press represent moderate to heavy loads that require significant strength output throughout the workout.
• Power (6/10): Push press is inherently explosive, requiring power from legs through shoulders, while deadlifts demand hip drive power off the floor.
• Speed (5/10): AMRAP format rewards efficient transitions and steady cycling, though heavy loads limit maximum movement speed and require pacing strategy.
• Flexibility (4/10): Push press requires overhead mobility, deadlifts need hip hinge flexibility, and walking lunges demand hip and ankle mobility.

Movements

• Dumbbell Push Press
• Deadlift
• Walking Lunge

Benchmark Notes

This 9-minute AMRAP combines moderate-load dumbbell push press, heavy deadlifts, and walking lunges. I'll analyze each movement and apply fatigue patterns. Movement Analysis: - 8 DB Push Press (50/35): ~2.5 sec per rep fresh = 20 sec per round - 4 Deadlift (315/205): Heavy load, ~4 sec per rep fresh = 16 sec per round - 30 ft Walking Lunges: ~1.5 sec per step, roughly 15 steps = 22 sec per round - Base round time: 58 seconds fresh - Transitions: ~5 sec between movements = 10 sec per round - Total fresh round: ~68 seconds (1:08) Fatigue Application: - Round 1: 68 sec (1.0x multiplier) - Round 2: 75 sec (1.1x - grip fatigue from deadlifts) - Round 3: 85 sec (1.25x - shoulder fatigue compounds) - Round 4: 95 sec (1.4x - significant accumulated fatigue) - Round 5: 108 sec (1.6x - heavy breathing, grip issues) - Round 6+: 120+ sec (1.8x+ - major breakdown) The heavy deadlifts (315/205) will be the limiting factor, requiring singles or doubles after round 2-3. The combination of overhead pressing and heavy pulling creates significant grip and posterior chain fatigue. Using Cindy (20-min AMRAP) as a reference anchor, elite athletes achieve 25-30 rounds. Scaling for the 9-minute duration and heavier loading: - Cindy rate: ~1.25-1.5 rounds/minute for elite - This workout's heavier load and shorter duration suggests ~0.75-0.8 rounds/minute for elite Elite (L10): 6.8-7.2 rounds - can maintain form through 6+ rounds Advanced (L5): 4.8-5.2 rounds - completes 4-5 solid rounds before major breakdown Novice (L1): 2.5-3.0 rounds - struggles with deadlift load, significant rest needed Final targets: L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Three movements total: Dumbbell Push Press (W), Deadlift (W), Walking Lunge (G). Two weightlifting movements and one gymnastics movement gives 67% weightlifting and 33% gymnastics.