Workout Description

Why This Workout Is Hard

The 225/155lb deadlifts are moderately heavy for most athletes, but the continuous 7-round format with no built-in rest creates significant cumulative fatigue. Double-unders and pull-ups pre-fatigue the grip and shoulders before each deadlift set, while the deadlifts compromise grip strength for subsequent pull-ups. This interference pattern across 7 rounds, combined with the moderate-heavy loading, pushes this into Hard territory despite individually manageable elements.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pull-ups across seven rounds will heavily tax upper body muscular endurance, especially grip strength and lat stamina.
• Endurance (7/10): Seven rounds of continuous work with double unders, pull-ups, and deadlifts creates significant cardiovascular demand with minimal rest between movements.
• Speed (7/10): Fast cycling between three different movements across seven rounds rewards quick transitions and maintaining high movement velocity throughout.
• Strength (6/10): Deadlifts at 225/155 provide moderate strength demand, while pull-ups require significant relative strength throughout multiple rounds.
• Power (6/10): Double unders demand explosive coordination and timing, while deadlifts require hip drive power, creating moderate power requirements.
• Flexibility (3/10): Pull-ups require shoulder mobility and deadlifts need hip hinge flexibility, but nothing extreme for these basic movement patterns.

Movements

• Deadlift
• Pull-Up
• Double-Under

Benchmark Notes

This workout consists of 7 rounds of 30 double unders, 9 pull-ups, and 5 deadlifts at 225/155 lbs. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis (Fresh State): - 30 Double Unders: 15 seconds (0.5 sec per rep in rhythm) - 9 Pull-Ups: 12 seconds (1.3 sec per rep, kipping) - 5 Deadlifts (225 lbs): 12 seconds (2.4 sec per rep at moderate-heavy load) - Transitions: 6 seconds total per round (2 sec between each movement) Fresh round time: ~45 seconds Fatigue Application by Round: - Rounds 1-2: 1.0x multiplier = 45 sec each = 90 sec - Rounds 3-4: 1.15x multiplier = 52 sec each = 104 sec - Rounds 5-6: 1.25x multiplier = 56 sec each = 112 sec - Round 7: 1.4x multiplier = 63 sec = 63 sec Total estimated time: 369 seconds Movement Interference Considerations: - Pull-ups after double unders: minimal interference - Deadlifts after pull-ups: grip fatigue adds 10-15% to deadlift time in later rounds - Double unders after deadlifts: leg fatigue adds 5-10% in later rounds Adjusted total with interference: ~400 seconds for intermediate athlete CrossFit Anchor Comparison: This workout is most similar to a combination of Annie (double unders) and classic pull-up/deadlift combinations. Annie (50-40-30-20-10 DU + sit-ups) has L10 at 300-360 sec, L5 at 480-600 sec, L1 at 780-960 sec. However, this workout has 210 total double unders (vs Annie's 150), plus 63 pull-ups and 35 heavy deadlifts, making it significantly more demanding. The heavy deadlifts (225 lbs) and high pull-up volume create substantial grip and posterior chain fatigue. Compared to Annie, I estimate this workout to be 20-25% longer due to the additional movements and heavier loading. Final Benchmark Targets: - L10 (Elite): 360 seconds (6:00) - L5 (Average): 600 seconds (10:00) - L1 (Beginner): 1080 seconds (18:00)

Modality Profile

Double-Under and Pull-Up are gymnastics movements (bodyweight coordination and strength), while Deadlift is weightlifting. With 2 gymnastics movements and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.