Workout Description

Why This Workout Is Hard

The 315/205lb deadlifts are heavy for most athletes, requiring significant strength and creating grip/posterior chain fatigue. Combined with continuous AMRAP format preventing recovery, the DB push press becomes challenging under fatigue, and walking lunges extend the suffering. The weight-to-volume ratio with no built-in rest creates substantial fatigue accumulation, making this significantly harder than individual elements suggest.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep push press and walking lunges combined with moderate deadlift volume will severely test shoulder, leg, and posterior chain muscular endurance.
• 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): Heavy deadlifts at 315/205 and weighted push press demand significant strength, though not maximal due to AMRAP format constraints.
• Power (6/10): Push press is inherently explosive, requiring leg drive and rapid arm extension, though fatigue will diminish power output over time.
• Speed (6/10): AMRAP format rewards efficient transitions and quick cycling between movements while managing fatigue and maintaining technique under time pressure.
• Flexibility (4/10): Walking lunges require good hip and ankle mobility, while push press demands adequate shoulder and thoracic spine range of motion.

Movements

• Walking Lunge
• Dumbbell Push Press
• Deadlift

Benchmark Notes

This is a 9-minute AMRAP with 8 DB Push Press (50/35), 4 Deadlift (315/205), and 30ft Walking Lunges. I'll analyze this movement by movement and compare to Cindy as the closest anchor. Movement Analysis: - 8 DB Push Press (50/35): ~2-3 sec per rep = 16-24 sec fresh - 4 Deadlift (315/205): Heavy load, ~4-5 sec per rep = 16-20 sec fresh - 30ft Walking Lunges: ~15-20 steps, 1.5 sec per step = 22-30 sec fresh Fresh round time: 54-74 seconds (average ~64 seconds) Fatigue progression over 9 minutes: - Round 1: 64 sec (1.0x) - Round 2: 70 sec (1.1x) - Round 3: 77 sec (1.2x) - Round 4: 83 sec (1.3x) - Round 5: 90 sec (1.4x) - Round 6: 96 sec (1.5x) - Round 7: 102 sec (1.6x) - Round 8: 109 sec (1.7x) Transitions: 3-5 sec between movements, minimal equipment changes Comparing to Cindy anchor (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat): - Cindy L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds - Cindy has lighter movements but 20 minutes vs 9 minutes - This workout has heavier loading (315lb deadlifts, 50lb DBs) but shorter duration Projected rounds in 9 minutes: - Elite (L10): 7+ rounds - can maintain sub-70 sec pace with minimal fatigue - Advanced (L5): 5 rounds - moderate pacing with fatigue building - Novice (L1): 2-3 rounds - significant rest needed, may not complete round 3 The heavy deadlifts (315/205) will be the limiting factor for most athletes, requiring singles or doubles with rest. DB push press at 50/35 is moderate but will fatigue shoulders. Walking lunges provide active recovery but accumulate leg fatigue. 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.