Workout Description

Why This Workout Is Hard

The 315/205 deadlifts are heavy for most athletes, requiring 85-90% 1RM loads. While the EMOM format provides rest, 7 minutes of heavy deadlifts creates significant CNS and grip fatigue. The max push-ups immediately after compounds this - grip fatigue from deadlifts directly impairs push-up performance. The combination of heavy loading with accumulated fatigue and movement interference makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy deadlifts at 315/205 pounds require near-maximal strength output, making this the primary strength component of the workout.
• Stamina (7/10): Max rep push-ups after heavy deadlifts creates significant upper body muscular endurance demand, especially as grip and core fatigue accumulate.
• Speed (5/10): EMOM format demands efficient transitions and quick push-up cycling to maximize reps within each minute's remaining time.
• Endurance (4/10): Seven minutes of continuous work with minimal rest challenges cardiovascular system moderately, but duration is relatively short for pure endurance.
• Flexibility (3/10): Deadlifts require hip hinge mobility and push-ups need shoulder flexibility, but demands are moderate for experienced athletes.
• Power (2/10): Deadlifts can be performed explosively but heavy load limits speed; push-ups are primarily strength endurance rather than power.

Movements

• Push-Up
• Deadlift

Benchmark Notes

This is a 7-minute EMOM with 3 deadlifts at 315/205 followed by max push-ups each minute. The deadlifts are heavy (approximately 80-90% 1RM for most athletes), so they will consume significant time and energy each minute. Analysis: Each minute breakdown - Deadlifts at 315/205: These are heavy singles/doubles for most athletes. Elite athletes might complete 3 reps in 15-20 seconds, intermediate athletes in 25-35 seconds, and novice athletes may need 40-50 seconds or scale the weight. Push-ups: Remaining time varies dramatically based on deadlift speed. Elite athletes have 40-45 seconds for push-ups, intermediates have 25-35 seconds, novices have 10-20 seconds. Fatigue accumulation: Heavy deadlifts create significant CNS and grip fatigue. Push-up capacity decreases each round due to posterior chain fatigue and time pressure. Round-by-round projection for elite athlete: R1: 25 push-ups (fresh), R2: 23 push-ups, R3: 21 push-ups, R4: 20 push-ups, R5: 18 push-ups, R6: 16 push-ups, R7: 14 push-ups. Total: ~137 push-ups. For intermediate: R1: 15 push-ups, R2: 14, R3: 12, R4: 11, R5: 10, R6: 9, R7: 8. Total: ~79 push-ups. For novice (scaled weight): R1: 8 push-ups, R2: 7, R3: 6, R4: 6, R5: 5, R6: 4, R7: 4. Total: ~40 push-ups. The heavy deadlift loading creates a significant bottleneck that limits push-up volume compared to a standard push-up EMOM. Final targets - L10: 147+ push-ups, L5: 91 push-ups, L1: 35 push-ups.

Modality Profile

Two movements: Push-Up (Gymnastics bodyweight movement) and Deadlift (Weightlifting external load movement). Equal split between G and W modalities.