Workout Description

Why This Workout Is Hard

This workout combines moderately heavy deadlifts and overhead squats with high-skill toes-to-bar, creating significant fatigue accumulation. The wall balls and rowing between barbell movements provide no real recovery. The overhead squats are particularly challenging coming after deadlifts and wall balls have fatigued the posterior chain. Most average CrossFitters will need to break up the toes-to-bar significantly by round 2.

Benchmark Times for Ariana

• Elite: <7:20
• Advanced: 8:00-8:40
• Intermediate: 9:30-10:20
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep schemes across multiple movements tax muscular endurance, particularly in posterior chain, shoulders, and core with minimal rest opportunities.
• Flexibility (8/10): Overhead squats demand exceptional shoulder mobility and ankle flexibility. Toes-to-bar requires good hip flexibility and thoracic mobility.
• Endurance (7/10): Three rounds of high-volume work with rowing creates significant cardiovascular demand. The combination of movements and load requires sustained aerobic output throughout.
• Strength (6/10): Moderately heavy deadlifts and overhead squats require significant strength, though not maximal. Weights are challenging enough to demand good technique.
• Speed (6/10): Quick transitions between movements and efficient cycling of wall balls and toes-to-bar are crucial for good times.
• Power (5/10): Wall balls require explosive hip and shoulder drive, while rowing power output is important. Other movements are more strength-endurance focused.

Movements

• Deadlift
• Wall Ball
• Row
• Overhead Squat
• Toes-to-Bar

Scaling Options

Deadlift: 185/125 lb or 70-75% of 1RM. Wall Ball: 14/10 lb ball to 9' target. Row: 15 calories. OHS: 95/65 lb or sub front squats at 115/75 lb. TTB: Knee raises or V-ups (21 reps). Volume option: 2 rounds or 8-15-15-10-15 reps. Time cap at 25 minutes.

Scaling Explanation

Scale if unable to perform 5+ unbroken deadlifts at prescribed weight, struggle with overhead squat stability, or cannot do 3+ strict TTB. Maintaining intensity is key - athletes should finish between 15-20 minutes. Form deterioration on deadlifts or OHS indicates need for weight reduction. Focus on full range of motion in all movements. Scale to preserve intended stimulus of moderate-high intensity sustained effort.

Intended Stimulus

Moderate-length glycolytic workout targeting 15-20 minutes. Mixed modal conditioning with strength-endurance focus. Tests ability to maintain power output across multiple movement patterns while managing fatigue. Heavy deadlifts and overhead squats create strength demands, while wall balls, rowing, and TTB test muscular endurance.

Coach Insight

Break deadlifts into sets of 4-3-3 or 5-5 to maintain form. Wall balls can be unbroken but pace them - aim for consistent sets of 7-7-7. Row at 1100-1200 cal/hr - resist urge to sprint. Break overhead squats early (4-4-3-3) before shoulder fatigue sets in. TTB in sets of 5-7 with quick breaks. Transitions should be deliberate but efficient. Most athletes fade in round 3 - save something for the finish.

Benchmark Notes

This workout is most similar to DT in structure (5 rounds of barbell + accessory work), but with 3 rounds and additional gymnastics/cardio. Breaking down movement-by-movement: Per Round: - Deadlifts (225/155): 10 reps @ 3s = 30s - Wall Balls: 21 reps @ 2.5s = 52s - Row: 20 cal @ 1.5s/cal = 30s - OHS (135/95): 14 reps @ 3s = 42s - T2B: 19 reps @ 2s = 38s Base time per round: 192s Fatigue multipliers: - Round 1: 1.0x = 192s - Round 2: 1.1x = 211s - Round 3: 1.2x = 230s Transitions between movements (elite): 5 x 5s = 25s per round Total theoretical time: Round 1: 217s Round 2: 236s Round 3: 255s Base total: 708s Comparing to DT anchor (360-420s elite men), this workout is approximately 1.7x longer due to additional volume and higher skill movements. Adjusting proportionally: L10 (Elite): 7:20-8:00 (440-480s) L5 (Intermediate): 10:20-10:40 (620-640s) L1 (Beginner): 16:00-16:40 (960-1000s) Female times approximately 10-15% slower due to heavier relative loading on deadlifts and OHS.

Modality Profile

Of the 5 movements: Toes-to-Bar (G), Row (M), Deadlift (W), Wall Ball (W), Overhead Squat (W). This gives us 1 gymnastics, 1 monostructural, and 3 weightlifting movements, resulting in a 20/20/60 split.