Workout Description

Why This Workout Is Medium

While the total volume per person is significant (150 DB deadlifts, 150 sit-ups), the team format creates natural rest periods as members rotate. The moderate dumbbell weight and basic movements are manageable. Running together ensures no one gets too far ahead, and the 400m distance provides active recovery between rounds. Most CrossFitters can complete this without scaling.

Benchmark Times for Carla

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of deadlifts and sit-ups (150 each) tests local muscular endurance, particularly in posterior chain and core.
• Endurance (7/10): The 400m team runs create sustained cardiovascular demand across 5 rounds, while working with partners allows some recovery between working sets.
• Speed (6/10): Quick transitions between partners and maintaining a fast cycle rate on sit-ups and deadlifts becomes crucial for team success.
• Strength (4/10): Moderate dumbbell loads for deadlifts require some strength, but the high rep scheme makes it more endurance-focused than strength-focused.
• Flexibility (3/10): Basic hip hinge pattern for deadlifts and trunk flexion for sit-ups require moderate mobility, but movements are not technically demanding.
• Power (2/10): While deadlifts can be explosive, the moderate load and high reps typically lead to a more controlled pace.

Movements

• Run
• Dumbbell Deadlift
• Sit-Up

Scaling Options

Deadlift weight: Scale to 35/25 lb dumbbells or substitute kettlebells at similar loads. Running: Power walk or row 300m. Sit-ups: Reduce to 20 reps, substitute V-ups or anchored sit-ups. For significantly deconditioned athletes, consider 3 rounds instead of 5, or cap workout at 35 minutes. Teams can also rotate through movements (2 working while 2 rest) if needed.

Scaling Explanation

Scale if unable to maintain deadlift form past 15 reps, if running pace causes excessive rest between stations, or if sit-ups cause neck strain. Priority is maintaining steady movement with proper form throughout all rounds. Target time is 20-30 minutes - if projected over 35 minutes, reduce volume or load. Team should finish movements within 2-3 minutes of each other. Scale to maintain intended stimulus of moderate but consistent work rate.

Intended Stimulus

Moderate-length oxidative workout (20-30 minutes) with glycolytic bursts. Primary focus is on aerobic capacity and team pacing while managing local muscular fatigue in the posterior chain. The run creates natural rest periods between strength movements, making this a mixed-modal endurance challenge that tests work capacity across broad time and modal domains.

Coach Insight

Have the team establish a sustainable run pace that keeps the group together - likely 65-75% effort. Break up deadlifts into 2-3 sets (12-10-8 or 15-15) to maintain form. Sit-ups can be done unbroken by most but consider 15-15 if needed. One person should track total reps completed by each teammate. Transition quickly between movements but don't rush setup on deadlifts. Common mistakes include running too fast early, rushing deadlift setup, and poor communication between teammates on rep counts.

Benchmark Notes

This team workout is most similar to Kelly (5 rounds of running + high-rep movements) but with 4-person coordination and dumbbell work instead of box jumps/wall balls. Breakdown per round: - 400m team run: 90-120s (must stay together) - 30 DB deadlifts x 4 people = 120 reps at 2-3s each = 240-360s - 30 sit-ups x 4 people = 120 reps at 1-1.5s each = 120-180s - Transitions between movements: 10-15s x 2 = 20-30s - Team coordination overhead: 15-20s per round Base time per round: ~470-710s Fatigue multipliers: - Rounds 1-2: 1.0x - Rounds 3-4: 1.2x - Round 5: 1.3x Comparing to Kelly anchor (L10: 930-1050s), this workout should take ~30-40% longer due to: - Team coordination requirements - Higher total rep volume (240 vs 150 reps) - Multiple transitions between team members Final targets: Male: L10: 16:00 (960s) L5: 24:00 (1440s) L1: 40:00 (2400s) Female (adjusted +15-20% for lighter DB load): L10: 19:00 (1140s) L5: 27:00 (1620s) L1: 45:00 (2700s)

Modality Profile

Run (M), Dumbbell Deadlift (W), Sit-Up (G) - One movement from each modality, split evenly with standard 33/33/34 distribution