Workout Description
3 Rounds For Time
550 meter Row
12 Deadlifts (225/155 lb)
21 Rings Dips
Why This Workout Is Hard
Three rounds combining rowing, heavy deadlifts, and challenging ring dips. Tests endurance, strength, and gymnastics.
Benchmark Times for Heather
- Elite: <28:15
- Advanced: 28:15-24:45
- Intermediate: 24:45-21:00
- Beginner: >21:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Performing 36 heavy deadlifts (225/155 lb) and 63 ring dips across three rounds will severely tax posterior chain, grip, and pushing stamina.
- Strength (8/10): Deadlifts at 225/155 lbs are a heavy load. Ring dips require significant upper body pressing strength and stability.
- Endurance (7/10): Three rounds combining a 550m row with heavy deadlifts and challenging ring dips creates a significant metabolic demand, testing cardiovascular fitness and recovery between strength/skill efforts.
- Power (6/10): Deadlifts, if performed with speed, are a power movement. Explosive drive in ring dips also contributes. Maintaining power under fatigue is tested.
- Speed (5/10): Efficient rowing pace and quick transitions between movements are important. Cycling heavy deadlifts and ring dips efficiently contributes to overall time.
- Flexibility (4/10): Requires good hamstring flexibility for deadlifts and shoulder mobility/stability for ring dips.
Modality Profile
A G/W couplet with a gymnastics movement (Handstand Push-ups) and a weightlifting movement (Cleans).
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