Workout Description
10 rounds for time:
10 KBx2 deadlift
2x 1-leg 20m-shuttle run
20 single-under crossovers
Use two 28 kg KB for men, two 18 kg for women
For clarity, after the deadlift you are meant to run on a leg for 20 m, turn around and run back on the other leg and then proceed with the rope.
In single-under crossovers you are meant to continuously cross and uncross. Only count reps with the rope crossed.
Why This Workout Is Medium
The 10-round structure creates decent volume (100 light deadlifts, 400m single-leg running, 200 crossovers), but the loads are manageable for average athletes (56kg total for men is light), and movements are fundamental with low skill demands. Single-leg runs add coordination challenge and leg fatigue, but crossovers are easier than double-unders. Expected time of 12-18 minutes with continuous but not crushing intensity. The combination lacks the heavy loading, high skill, or extreme volume that would push this into Hard territory.
Benchmark Times for Custom WOD
- Elite: <12:00
- Advanced: 14:00-16:00
- Intermediate: 18:30-21:30
- Beginner: >37:30
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume demands with 100 total KB deadlifts, 400 meters of single-leg running, and 200 crossovers. Grip endurance from kettlebells and rope, plus leg muscular endurance from unilateral running, will be heavily taxed.
- Endurance (7/10): Ten rounds for time with continuous running, jumping rope, and deadlifts will take 15-20+ minutes, significantly challenging cardiovascular capacity throughout. The single-leg running and crossovers will elevate and sustain heart rate.
- Speed (6/10): For-time format encourages quick cycling between movements. Crossovers demand coordination speed and rope turnover rate. Efficient single-leg running transitions and minimal rest between rounds are crucial for fast times.
- Strength (4/10): Dual kettlebell deadlifts at 2x28kg/2x18kg represent moderate loading—not maximal but substantial. Single-leg running also requires significant unilateral leg strength and stability throughout the workout.
- Flexibility (4/10): Single-leg running demands hip mobility and balance control. Crossovers require shoulder and wrist mobility with coordination. KB deadlifts need proper hip hinge mechanics. More than basic mobility required.
- Power (3/10): Some explosive demand from single-leg running transitions and hip extension in deadlifts. Crossovers require quick wrist rotation and timing. Present but not the primary stimulus of this workout.
Scaling Options
Reduce KB weight to 20/12 kg or 16/12 kg if grip fails early. Substitute regular shuttle runs (both legs) if single-leg balance is unsafe or significantly breaks workout flow. Reduce crossovers to 15 or 10 reps per round, or substitute regular single-unders at 30-40 reps. Consider reducing to 7-8 rounds to maintain intensity. Cap at 25 minutes if needed.
Scaling Explanation
Scale if you cannot maintain crossovers beyond round 3, if grip fails before halfway point, or if single-leg runs become unsafe. Priority is movement quality—falling or losing rope rhythm defeats the coordination stimulus. Target completion under 25 minutes; if projected beyond 30 minutes, reduce volume or weights. Better to complete scaled version with good movement than struggle through Rx with deteriorating form and excessive rest.
Intended Stimulus
Moderate to long duration metcon in the 15-25 minute range. Primarily glycolytic with oxidative contribution as rounds progress. Tests grip endurance, coordination under fatigue, and single-leg stability. The combination of moderate-load deadlifts, balance-intensive running, and technical rope work creates cumulative fatigue across multiple systems.
Coach Insight
Pace conservatively—this is 10 rounds with high skill demand. Keep KB deadlifts unbroken or in quick sets of 5-5 if needed; grip fatigue accumulates fast. Single-leg shuttle runs are the wildcard—maintain control and rhythm over speed to avoid stumbling. Practice your turn at the 20m mark. For crossovers, establish a sustainable tempo early; rushing leads to misses and wasted energy. Mental checkpoint at 5 rounds—treat this as two separate 5-round workouts. Expect grip and rope timing to deteriorate in later rounds; stay composed and reset technique as needed.
Benchmark Notes
This workout is limited by grip endurance (100 dual KB deadlifts), single-leg stability coordination (40m single-leg shuttle runs per round are highly technical and fatiguing), and shoulder stamina (200 continuous crossover singles). L1 (~40 min) expects heavy scaling, frequent breaks on crossovers (every 5-10 reps), and very slow 1-leg runs with possible modifications. L5 (~23 min) can hold KB sets of 5-10 reps, maintains moderate 1-leg run pace with some balance resets, and breaks crossovers into 2-3 sets per round. L10 (~11 min) goes unbroken on deadlifts, executes fast coordinated 1-leg runs with minimal slowdown, and rarely breaks crossovers, treating the rope work like a sprint.
Modality Profile
Three unique movements across three modalities: Kettlebell Deadlift (W - external load), Single Leg Run (M - cyclical cardio), Single Under Crossover (G - bodyweight jump rope coordination skill). Even distribution across all three modalities results in approximately 33/33/34 split.
