Workout Description
Why This Workout Is Hard
The pyramid rep scheme (3-7-11-14-11-7-3) creates 70 total deadlifts at 225lbs with continuous movement—a moderate-heavy load that accumulates significant fatigue. Box jumps compound leg fatigue, while rowing adds metabolic demand. The lack of built-in rest between movements and the sustained intensity over ~15-20 minutes pushes this beyond Medium. Part B's legless rope climbs demand fresh grip and core, but come after substantial fatigue, making completion challenging for average athletes.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total volume across multiple movement patterns (43 deadlifts, 43 box jumps, rowing calories) tests muscular endurance. The pyramid format demands sustained output as fatigue accumulates through the workout.
- Endurance (7/10): The pyramid structure with rowing calories creates sustained cardiovascular demand. The combination of deadlifts, box jumps, and rowing maintains elevated heart rate throughout the workout without full recovery between movements.
- Power (7/10): Box jumps are inherently explosive movements. Deadlifts at moderate weight can be performed explosively. Rope climbs require explosive pulling power. The workout emphasizes power output across multiple movement patterns.
- Strength (6/10): 225lb deadlifts represent moderate-to-heavy loading requiring significant force production. However, the high rep scheme and continuous nature shift emphasis from maximal strength toward strength-endurance rather than pure strength.
- Speed (6/10): The pyramid format encourages faster cycling through reps as volume decreases. Rope climbs and box jumps require quick transitions. Moderate pacing demands with some emphasis on movement speed and efficiency.
- Flexibility (4/10): Deadlifts require hip and hamstring mobility; box jumps demand ankle and hip flexibility. Rope climbs require shoulder and thoracic mobility. Moderate mobility demands overall, not extreme ranges of motion required.
Movements
- Deadlift
- Box Jump
- Row
- Legless Rope Climb
Modality Profile
Workout contains 4 unique movements: Deadlift (W), Box Jump (G), Row (M), and Legless Rope Climbs (G). Distribution: 2 Gymnastics movements (50%), 1 Monostructural movement (25%), 1 Weightlifting movement (25%).
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | The pyramid structure with rowing calories creates sustained cardiovascular demand. The combination of deadlifts, box jumps, and rowing maintains elevated heart rate throughout the workout without full recovery between movements. |
| Stamina | 8/10 | High total volume across multiple movement patterns (43 deadlifts, 43 box jumps, rowing calories) tests muscular endurance. The pyramid format demands sustained output as fatigue accumulates through the workout. |
| Strength | 6/10 | 225lb deadlifts represent moderate-to-heavy loading requiring significant force production. However, the high rep scheme and continuous nature shift emphasis from maximal strength toward strength-endurance rather than pure strength. |
| Flexibility | 4/10 | Deadlifts require hip and hamstring mobility; box jumps demand ankle and hip flexibility. Rope climbs require shoulder and thoracic mobility. Moderate mobility demands overall, not extreme ranges of motion required. |
| Power | 7/10 | Box jumps are inherently explosive movements. Deadlifts at moderate weight can be performed explosively. Rope climbs require explosive pulling power. The workout emphasizes power output across multiple movement patterns. |
| Speed | 6/10 | The pyramid format encourages faster cycling through reps as volume decreases. Rope climbs and box jumps require quick transitions. Moderate pacing demands with some emphasis on movement speed and efficiency. |
A)3-7-11-14-11-7-3Deadlift 225Box jump 24”Row (cals)B)10 legless rope climbs