Workout Description

Why This Workout Is Hard

Heavy deadlifts at 315/225 lb and deficit handstand push-ups create significant strength and skill demands, while 60 front squats across two rounds add sustained leg and midline fatigue. The total volume is moderate, but cycle speed is limited by the heavy pull and high-skill inverted pressing. Expect a hard, grindy effort in the mid-time domain for most Rx athletes.

Benchmark Times for AGOQ 17.4

• Elite: <8:30
• Advanced: 9:30-10:15
• Intermediate: 11:30-13:00
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Moderate total reps with high local fatigue in shoulders, triceps, glutes, and quads demand repeated submaximal efforts and strategic breaks to sustain output across two rounds.
• Strength (7/10): The 315/225 lb deadlift is a limiter for many. Strong posterior chain and bracing are required, especially when transitioning back to the bar under fatigue.
• Power (5/10): Explosive hip and leg drive help cycle the front squats and lock out HSPU, but deadlifts will be mostly controlled singles rather than maximal power efforts.
• Endurance (4/10): There’s no monostructural element, but the 10–15 minute effort challenges breathing and recovery between heavy pulls and pressing, requiring steady pacing without full redlining.
• Flexibility (4/10): Solid shoulder flexion, thoracic extension, and hip-ankle mobility are needed for confident deficit HSPU and upright front squats, but demands are not extreme.
• Speed (4/10): Cycle speed is limited by heavy pulls and deficit HSPU. Quick transitions and efficient sets on the front squats provide most of the speed opportunity.

Movements

• Front Squat
• Deadlift
• Deficit Handstand Push-Up

Scaling Options

Scale to: Deadlift 275/185 + 3"/2" deficit HSPU + 95/65 FS • Deadlift 225/155 + standard HSPU + 95/65 FS • Deadlift 185/125 + box pike HSPU + 75/55 FS

Scaling Explanation

These options preserve the stimulus by adjusting pulling and pressing difficulty while maintaining the triplet structure and barbell cycling intent.

Intended Stimulus

A hard, shoulder-and-leg dominant grind with smart pacing. Deadlifts should be controlled singles or small sets to protect the back. HSPU sets are planned with short rests to avoid failure. Front squats should be fast and minimal breaks. Aim for consistent round times, steady breathing, and smooth transitions rather than all-out sprints.

Coach Insight

Pace the deadlifts with deliberate singles and quick re-grips. Save the push to move on the front squats. The one tip: Never go to failure on deficit HSPU—stop 1–2 reps shy and keep rests short. Common mistakes: Oversized deadlift sets early, missing HSPU reps from poor setup, and letting front squats drift into too many small sets. Stay organized.

Benchmark Notes

Times represent completion standards from beginner to elite. If you finish near L5, you’re on pace with solid CrossFitters. Breaking early and consistently on deadlifts and HSPU typically yields L4–L6. Elite scores require confident singles on deadlifts, smart HSPU sets, and unbroken or near-unbroken front squats.

Modality Profile

Two of the three movements use external loads (deadlift and front squat), driving the session toward weightlifting. The deficit handstand push-up contributes a significant gymnastics component. No monostructural elements are present, so the work alternates between heavy pulling, high-skill pressing, and moderate-load barbell cycling.

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