Workout Description

Why This Workout Is Hard

While the total volume is high, this being a team workout with 4 people creates natural rest periods between efforts. The weights are relatively light for both men/women, and the descending/ascending rep scheme balances out nicely. The movement combination (deadlift, thruster, push press) allows some muscle group recovery between efforts. Most CrossFitters can maintain good form throughout their working sets.

Benchmark Times for Girouard

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume of compound movements challenges muscular endurance, particularly in shoulders and legs through thrusters and push presses.
• Endurance (7/10): Team format allows for rest, but the volume and combination of movements creates sustained cardiovascular demand across multiple rounds with compound movements.
• Power (7/10): Thrusters and push presses are explosive movements by nature, requiring significant power output throughout all rounds.
• Flexibility (6/10): Thrusters demand good mobility in ankles, hips, and shoulders. Front rack position and overhead movements require decent range of motion.
• Speed (6/10): Quick transitions between movements and efficient cycling of reps is important, especially with team format requiring coordination.
• Strength (5/10): Moderate loads for all movements that require sustained strength, but not maximal effort. Weight selection allows for consistent output.

Movements

• Deadlift
• Thruster
• Push Press

Scaling Options

Reduce weights to 75/55lb deadlift and 55/35lb for thrusters/push press if needed. Sub dumbbell movements for barbell if technique is concern. For newer athletes, reduce total rounds to 3 or cap time at 25 minutes. Can also reduce rep scheme by 20% across all movements while maintaining pattern. Alternative team sizes: pairs (halve the reps) or trios (divide reps by 3).

Scaling Explanation

Scale if athletes cannot maintain unbroken sets of 5+ deadlifts or 3+ thrusters at prescribed weight. Form deterioration on push press indicates need for weight reduction. Team should finish under 20 minutes - scale load or volume if estimated time exceeds this. Priority is maintaining consistent movement patterns and steady work rate across all rounds. Each athlete should be able to contribute roughly equal work capacity.

Intended Stimulus

Moderate-length glycolytic workout (15-20 minutes) designed for team coordination and pacing. The descending/ascending rep scheme creates a unique metabolic challenge. Primary focus is on barbell cycling efficiency and load management across teammates. Energy system is primarily glycolytic with oxidative elements due to duration.

Coach Insight

Split work strategically among teammates - consider rotating every 5 reps on deadlifts and thrusters, every 3-5 reps on push press. Maintain quick transitions between movements and partners. Keep deadlift touch-and-go when possible but avoid bouncing. Watch for thruster fatigue affecting push press technique. Each round has same total volume (45 reps) but different distribution - plan transitions accordingly. Consider designated rest periods for each athlete.

Benchmark Notes

This team workout is most similar to DT (5 rounds of barbell cycling) but with descending/ascending rep schemes and lighter loads. Analysis: 1. Movement breakdown per round (fresh state): - Deadlifts: 2 sec/rep - Thrusters: 2.5 sec/rep - Push Press: 2 sec/rep 2. Team format considerations: - 4 person team allows work sharing and rest - Transition time between members: 3-5 sec - Equipment sharing adds coordination time 3. Round-by-round breakdown (elite team): R1: (25×2 + 15×2.5 + 5×2) × 1.0 = 97.5s R2: (20×2 + 15×2.5 + 10×2) × 1.1 = 107.25s R3: (15×2 + 15×2.5 + 15×2) × 1.2 = 117s R4: (10×2 + 15×2.5 + 20×2) × 1.3 = 126.75s R5: (5×2 + 15×2.5 + 25×2) × 1.4 = 136.5s Base work time: 585s Transitions (~20 per round × 4s): 400s Total for elite team (L10): ~720s (12:00) Scaling from DT anchor (L10 = 360-420s individual): - Lighter loads (-20% difficulty) - Team format (+80% total time) - More complex rep scheme (+20%) Final benchmarks (team): L10: 12:00 / 15:00 (M/F) L5: 20:00 / 23:00 (M/F) L1: 30:00 / 35:00 (M/F)

Modality Profile

All three movements (Deadlift, Thruster, Push Press) are weightlifting movements involving external loads with barbells. Since all movements fall into the weightlifting category, this workout is 100% weightlifting focused.