Workout Description

Why This Workout Is Very Hard

Heavy relative loading (1.5x bodyweight squats and deadlifts, 0.75x bodyweight strict press) creates a strong strength-endurance demand with simple movements. The 15-minute ladder builds accumulating volume and fatigue, with the press as the likely limiter. Skill demands are low, but the intensity and loading push this beyond classic benchmarks into a heavy, grindy triplet.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Loads are a high percentage of maxes (1.5x BW squats/deads, 0.75x BW strict press), making absolute strength a key limiter.
• Stamina (6/10): Accruing reps under fatigue for 15 minutes requires sustainable sets and repeatable mechanics, particularly on the press.
• Power (4/10): Lifts are controlled and heavy; power output matters off the bottom of the squat and from the floor but not explosively cycled.
• Speed (4/10): Minimal fast cycling due to loading; pacing and efficient transitions trump speed.
• Flexibility (3/10): Requires solid squat depth and shoulder/upper-back mobility for a strong rack and vertical press path.
• Endurance (2/10): Cardio demand is secondary. Heart rate climbs, but heavy loads and rest between sets keep it from becoming a pure conditioning effort.

Movements

• Shoulder Press
• Back Squat
• Deadlift

Scaling Options

Scale to: 1.0x BW Back Squat/Deadlift + 0.5x BW Strict Press • 70% of 1RM Back Squat/Deadlift + 60% of 1RM Strict Press • Keep loads RX but change Shoulder Press to Push Press at 0.6x BW

Scaling Explanation

These options preserve the heavy strength-endurance stimulus while matching your current pressing and squatting capacities so you can move consistently for the full 15 minutes.

Intended Stimulus

A heavy, methodical grind. You should move steadily with small, sustainable sets and brief rests, especially on the strict press. Early rounds feel comfortable; the middle rounds accumulate fatigue, and the press becomes the limiter. Maintain posture, bracing, and clean reps while keeping transitions tight to maximize total work in 15 minutes.

Coach Insight

Pace the ladder. Break early—singles or doubles on the press, small sets on squats and deads. Keep transitions crisp and breathe between reps. The one tip: Protect the press. Small, consistent sets beat failed reps every time. Avoid rushing early rounds, soft lockouts on press, and sloppy bracing on squats/deads. Quality reps save time later.

Benchmark Notes

Score is total reps across all three movements. Finishing the round of 8 equals 108 reps; the round of 9 equals 135 reps. Aim for steady progress through the mid rounds. Use these targets to pick a load that lets you move for the full 15 minutes without long breaks.

Modality Profile

All three elements are barbell weightlifting with no gymnastics or monostructural work. The session is entirely strength and strength-endurance focused, with the clock providing the conditioning challenge rather than a cardio modality.

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