Workout Description

Why This Workout Is Hard

The 315/205lb deadlifts are heavy for most athletes, requiring significant strength and grip. The lateral burpee box jump overs create substantial fatigue and elevate heart rate before each deadlift set. The 9-minute AMRAP format forces continuous work with no built-in recovery. The combination of heavy pulling under cardiovascular fatigue, plus grip demands from both movements, creates multiple limiting factors that will force many athletes to scale the deadlift weight.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Lateral burpee box jumps will rapidly fatigue shoulders and legs, while grip and posterior chain endurance tested through repeated deadlifts.
• Endurance (7/10): Nine minutes of continuous work with high-intensity movements creates significant cardiovascular demand, though shorter duration limits pure aerobic stress.
• Strength (7/10): Heavy deadlifts at 315/205 require substantial strength, though only 4 reps per round allows some recovery between efforts.
• Power (6/10): Box jump component and explosive hip extension in deadlifts provide moderate power demand, balanced with grinding strength elements.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though heavy deadlifts naturally slow the pace somewhat.
• Flexibility (4/10): Burpee box jumps demand hip and ankle mobility, deadlifts require posterior chain flexibility, but nothing extreme required.

Movements

• Lateral Burpee Box Jump
• Deadlift

Benchmark Notes

This is a 9-minute AMRAP with 8 lateral burpee box jump overs (24/20) and 4 deadlifts (315/205). I'll analyze this movement by movement and compare to similar benchmarks. Movement Analysis: - Lateral Burpee Box Jump Over (24/20): This is a complex movement combining a burpee with lateral movement and box jump. Fresh state: ~6-8 seconds per rep for elite, 8-12 seconds for intermediate, 12-16 seconds for novice. - Deadlift (315/205): Heavy load requiring singles or doubles. Fresh state: ~4-6 seconds per rep for elite, 6-8 seconds for intermediate, 8-12 seconds for novice. Round Breakdown: Round 1 (fresh): 8 burpee box jumps (48-64 sec elite, 64-96 sec intermediate, 96-128 sec novice) + 4 deadlifts (16-24 sec elite, 24-32 sec intermediate, 32-48 sec novice) + transitions (10-15 sec) = 74-103 sec elite, 98-143 sec intermediate, 138-191 sec novice. Fatigue Considerations: - The lateral burpee box jump overs will significantly tax the cardiovascular system and legs - Heavy deadlifts (315/205) will require longer rest between reps as fatigue sets in - Grip fatigue from deadlifts may affect burpee efficiency - Round 2: +15% time, Round 3: +25%, Round 4: +35%, Round 5+: +50% Projected Round Times: - Elite: R1 ~80s, R2 ~92s, R3 ~100s, R4 ~108s, R5 ~120s, R6+ ~130s+ - Intermediate: R1 ~120s, R2 ~138s, R3 ~150s, R4 ~162s - Novice: R1 ~165s, R2 ~190s, R3+ very difficult to complete Anchor Comparison: This workout is most similar to high-intensity AMRAPs like Cindy, but with much heavier loading and more complex movements. Cindy sees L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds in 20 minutes. However, this workout's heavy deadlifts and complex burpee variations will dramatically reduce round counts. Adjusting for 9-minute duration (45% of Cindy's time) and significantly higher difficulty: - L10 athletes: 6-7 rounds (compared to Cindy's 11-13 rounds in 9 minutes) - L5 athletes: 4-5 rounds (compared to Cindy's 7-8 rounds in 9 minutes) - L1 athletes: 2-3 rounds (compared to Cindy's 3-4 rounds in 9 minutes) Final Targets: - L10: 6.8 rounds - L5: 4.8 rounds - L1: 2.5 rounds

Modality Profile

Two movements: Lateral Burpee Box Jump (bodyweight gymnastics movement) and Deadlift (barbell weightlifting movement). Equal split between gymnastics and weightlifting modalities.