Workout Description

Why This Workout Is Medium

While both movements are fundamental and the weight is moderate, the 5-minute AMRAP format creates sustained intensity. However, the rep scheme (10/10) allows natural micro-breaks between rounds, and hand-release push-ups provide brief rest at the bottom. The deadlift weight is light enough to maintain form but heavy enough to require focus. Most CrossFitters can maintain a steady pace throughout.

Training Focus

This workout develops the following fitness attributes:

• Speed (6/10): Short time domain encourages quick transitions and fast movement cycling to maximize rounds completed.
• Stamina (5/10): Repeated sets of deadlifts and push-ups challenge local muscular endurance, particularly in the posterior chain and pushing muscles.
• Endurance (4/10): Short 5-minute AMRAP creates moderate cardiovascular demand through continuous movement, but time domain limits true endurance development.
• Strength (4/10): 135/95lb deadlifts represent moderate loading for most athletes, while hand release push-ups provide resistance through bodyweight.
• Flexibility (3/10): Deadlifts require hip hinge mobility and push-ups need shoulder range, but movements are not extremely demanding.
• Power (2/10): While deadlifts can be explosive, the workout emphasis is on sustained output rather than maximum power production.

Movements

• Deadlift
• Hand Release Push-Up

Scaling Options

Deadlift: Scale to 95/65 lbs or 75/55 lbs based on ability to maintain form. Sub regular push-ups or incline hand release push-ups for those needing upper body modifications. For significant scaling, use 75/55 lb deadlifts and knee push-ups with hand release. Can reduce to 8-8 or 6-6 rep scheme if needed while keeping 5-minute time domain.

Scaling Explanation

Scale if unable to perform 15+ unbroken deadlifts at prescribed weight with good form, or if unable to do 10 strict push-ups when fresh. Priority is maintaining power output and proper movement patterns throughout all 5 minutes. Athletes should be able to complete 4-7 rounds. Scale load and movements to achieve consistent work rate rather than broken sets with long rests.

Intended Stimulus

Short, intense glycolytic effort designed to build power endurance in 5-minute sprint format. Primary focus is maintaining deadlift power output while managing upper body fatigue. Energy system target is primarily glycolytic with some phosphagen system contribution during explosive deadlift portions. The challenge is both metabolic conditioning and maintaining movement quality under fatigue.

Coach Insight

Start fast but controlled - aim for unbroken sets in first 2-3 minutes. Break deadlifts into 5-5 if needed after that. For hand release push-ups, maintain full range of motion but minimize ground time. Quick but controlled descent on deadlifts, no bouncing. Common faults include rushing deadlift setup and incomplete hip extension. Rest in standing position rather than bent over to maintain breathing.

Benchmark Notes

Analysis based on Cindy-style AMRAP pattern but with heavier loading: 1. Movement breakdown per round: - 10 Deadlifts at 135/95: ~2-3 sec each = 20-30 sec - 10 Hand Release Push-ups: ~2 sec each = 20 sec - Transition time between movements: 3-5 sec - Total fresh round time: ~45-55 seconds 2. Fatigue factors: - Deadlifts will require brief breaks by round 3-4 - Push-ups will see significant fatigue by round 4 - Estimate 10-15% slowdown per round after round 2 3. Using Cindy as anchor (20 min gets 15-18 rounds for L5): - Scale down proportionally for 5 min (divide by 4) - Adjust for heavier loading (135/95 DL vs bodyweight) - L5 target: 4.5 rounds (compared to Cindy's ~4.25 rounds/5min) Final targets (rounds): Male: - L10: 6.5+ rounds - L5: 4.5 rounds - L1: 2.5 rounds Female: - L10: 6.0+ rounds - L5: 4.0 rounds - L1: 2.0 rounds

Modality Profile

Hand-Release Push-Up is a gymnastics movement (bodyweight), while Deadlift is a weightlifting movement (external load). With two movements split across two modalities, this results in a 50/50 split between G and W.

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These WODs similar to Foundation Two share comparable training demands, time domains, and movement patterns.