Workout Description

Why This Workout Is Hard

The 315/205 deadlifts are heavy for most athletes, but the partner format provides built-in rest periods. However, performing deadlifts immediately after 40ft of broad jumps creates significant leg fatigue and compromised positioning. The bear crawl back adds grip and shoulder fatigue. While partners alternate, the combination of explosive jumps followed by heavy deadlifts under fatigue makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep deadlifts matched to broad jumps will quickly exhaust posterior chain and grip stamina, compounded by bear crawl muscular endurance demands.
• Power (8/10): Broad jumps are purely explosive movements, and transitioning quickly between jumps and heavy deadlifts requires significant power output maintenance.
• Endurance (7/10): Eight minutes of continuous partner work with minimal rest creates significant cardiovascular demand, especially with the metabolic stress from heavy deadlifts.
• Strength (7/10): Heavy deadlifts at 315/205 require substantial strength, though rep scheme depends on jump count which may limit total volume.
• Flexibility (6/10): Bear crawls demand significant shoulder, hip, and ankle mobility while broad jumps require good hip extension and landing mechanics.
• Speed (6/10): Partner format creates urgency to move quickly through transitions, and maintaining pace on jumps and crawls is crucial for maximizing rounds.

Movements

• Bear Crawl
• Deadlift
• Broad Jump

Benchmark Notes

This is an 8-minute AMRAP partner workout where partners alternate between 40ft broad jumps + deadlifts (315/205) + 40ft bear crawl back. Each partner completes one full sequence before switching. Movement breakdown: 40ft broad jumps take 8-12 seconds (8-10 jumps at 4-5ft each), deadlifts at 315/205 are heavy (8-10 reps matching jumps) taking 20-30 seconds with rest, 40ft bear crawl back takes 15-25 seconds. Total cycle time per partner: 45-70 seconds including transitions. With partner rest, each athlete works roughly 4 minutes of the 8-minute window. Elite athletes complete 5.5-6 full cycles (rounds), intermediate athletes 3.5-4 rounds, beginners 1.5-2 rounds. The heavy deadlift load (315/205) significantly limits pace compared to typical AMRAP workouts. No direct anchor match exists, but this resembles a strength-endurance AMRAP with similar pacing to heavy barbell AMRAPs. Final targets - L10: 5.5+ rounds, L5: 3.5 rounds, L1: 1.5 rounds.

Modality Profile

Broad Jump and Bear Crawl are bodyweight gymnastics movements (2/3 = 67%), while Deadlift is a weightlifting movement with external load (1/3 = 33%). No monostructural cardio movements present.