Workout Description

Why This Workout Is Hard

The 315/205lb deadlifts are heavy for most athletes, requiring 20 total reps across 10 rounds. While there's brief recovery between rounds from toes-to-bar and double-unders, the grip fatigue accumulates significantly - deadlifts tax grip, then toes-to-bar immediately demand more grip strength. The continuous nature with minimal rest between movements creates substantial fatigue accumulation, making this challenging for the average CrossFitter despite manageable individual rep counts.

Benchmark Times for SANDSTORM

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of grip-intensive movements across ten rounds will severely test muscular endurance, especially posterior chain and core stamina.
• Endurance (7/10): Ten rounds of continuous work with heavy deadlifts and gymnastics creates significant cardiovascular demand and tests aerobic capacity throughout.
• Strength (7/10): Heavy deadlifts at 315/205 require substantial strength output, though not maximal due to the volume and conditioning context.
• Speed (6/10): Success depends on efficient transitions between three distinct movement patterns and maintaining consistent cycling speed across ten rounds.
• Power (5/10): Double unders require explosive hip extension and coordination, while toes to bar involves powerful hip flexion and kipping rhythm.
• Flexibility (4/10): Toes to bar demands good shoulder and hip flexibility, while deadlifts require adequate hip hinge mobility for proper positioning.

Movements

• Toes-to-Bar
• Deadlift
• Double-Under

Benchmark Notes

This workout consists of 10 rounds of 2 deadlifts (315/205), 4 toes-to-bar, and 12 double-unders. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Deadlifts at 315/205: This is a heavy load (typically 70-85% 1RM for most athletes). Each rep takes 3-4 seconds including setup and reset. With 2 reps per round, that's 6-8 seconds per round fresh. - Toes-to-Bar: 4 reps at 1.5-2.5 seconds each = 6-10 seconds per round fresh - Double-Unders: 12 reps at 0.5 seconds each = 6 seconds per round when in rhythm Fresh round time: 18-24 seconds per round Fatigue Analysis: The heavy deadlifts will significantly impact grip and posterior chain, affecting both T2B and subsequent deadlifts. The T2B will further tax grip strength. Round-by-round breakdown: - Rounds 1-2: 20-25 seconds each (minimal fatigue) - Rounds 3-4: 25-30 seconds each (grip fatigue setting in, deadlifts slowing) - Rounds 5-6: 30-40 seconds each (significant grip fatigue, T2B breaking into singles) - Rounds 7-8: 40-50 seconds each (deadlifts becoming singles, T2B very broken) - Rounds 9-10: 50-70 seconds each (everything broken, significant rest needed) Transition times: 3-5 seconds between movements for elite, 5-8 seconds for intermediate, 8-12 seconds for recreational. Total time estimates: - Elite (L10): 12 minutes (720 seconds) - can maintain larger sets longer - Advanced (L8): 14 minutes (840 seconds) - Intermediate (L5): 20 minutes (1200 seconds) - significant set breaking - Recreational (L1): 30 minutes (1800 seconds) - singles throughout most of workout This workout doesn't match any iconic benchmarks exactly, but shares characteristics with heavy barbell workouts like DT. However, the 315/205 deadlift load is significantly heavier than DT's 155/105, and the 10-round format creates substantial volume. The combination of heavy pulling with grip-intensive gymnastics creates a particularly challenging fatigue pattern. Final targets: L10: 12:00, L5: 20:00, L1: 30:00

Modality Profile

Three movements total: Deadlift (W), Toes-to-Bar (G), Double-Under (G). Two gymnastics movements (67%) and one weightlifting movement (33%), rounded to clean percentages.