Workout Description
2 Rounds for Time
10 Deadlifts (315/225 lb)
20 Deficit Handstand Push-Ups (4.5/3 in)
30 Front Squats (95/65 lb)
Why This Workout Is Very Hard
Heavy deadlifts, deficit HSPU, and high-rep front squats in a short format. Demands strength, skill, and stamina.
Benchmark Times for AGOQ 17.4
- Elite: <5:00
- Advanced: 6:01-7:01
- Intermediate: 8:01-9:01
- Beginner: >13:45
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Deadlifts at 315/225 lbs are very heavy. Deficit HSPU (4.5/3 in) require elite-level pressing strength and control. Front squats are light but add to overall fatigue. This WOD is very strength-dominant.
- Stamina (7/10): Cycling heavy deadlifts, deficit HSPU, and light front squats for 2 rounds tests posterior chain/grip strength-stamina, strict pushing stamina with increased ROM, and leg/core stamina for front squats.
- Endurance (6/10): Two rounds for time of 10 heavy deadlifts (315/225 lb), 20 deficit handstand push-ups (4.5/3 in), and 30 light front squats (95/65 lb). This is a potent test of strength, high-skill gymnastics, and strength endurance in a relatively short but intense format.
- Power (6/10): Deadlifts, even very heavy, require immense power. While HSPU are strict, the pressing action is forceful. The WOD tests the ability to generate high force repeatedly.
- Flexibility (5/10): Requires good hamstring/hip mobility for heavy deadlifts. Excellent shoulder/wrist mobility for deficit HSPU to achieve full range of motion safely. Front rack/squat mobility for FS.
- Speed (5/10): Focus is on completing the very heavy and high-skill movements with good form. Cycling speed will be moderate due to load/difficulty. Minimizing rest while maintaining quality is key.
Modality Profile
A triplet combining a weightlifting movement (Deadlifts), a hybrid (Wall Balls), and a monostructural movement (Row). This creates a balanced test across all three modalities.
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