Workout Description

Why This Workout Is Hard

While 315/225lb deadlifts are substantial, the 5-rep sets allow natural breaks. However, the combination of high-skill toes-to-bar and demanding bodyweight movements creates cumulative fatigue. The deadlifts strategically placed after each bodyweight section prevent full recovery. Most athletes will need to break up the bodyweight portions and carefully pace the deadlifts to complete this 12-15 minute workout.

Benchmark Times for Paul Martini

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple rounds of 20 reps across different movement patterns test muscular endurance, particularly with deadlifts adding cumulative fatigue.
• Endurance (7/10): High-rep bodyweight movements combined with heavy deadlifts create sustained cardiovascular demand. The workout's structure forces continuous work with minimal natural rest.
• Strength (7/10): Heavy deadlifts at 315/225 require significant strength, though distributed across workout. The weight is substantial enough to demand real strength capacity.
• Flexibility (6/10): Toes-to-bar requires good shoulder and hip mobility, while deadlifts and wall balls demand hip flexibility and thoracic extension.
• Power (5/10): Wall balls require explosive hip and shoulder drive, while other movements are more strength-endurance focused.
• Speed (4/10): Transitions between movements matter, but pacing the heavy deadlifts and maintaining quality reps is more crucial than pure speed.

Movements

• Wall Ball
• Burpee
• Toes-to-Bar
• Deadlift
• Hand-Release Push-Up

Scaling Options

Deadlift: Scale to 65-75% of 1RM (225/155 or 185/135). Sub knee raises or hanging leg raises for toes-to-bar. Reduce wall ball to 14/10lb and target 9ft/8ft. Elevate hands on box for push-ups if needed. For volume, reduce to 15 reps of conditioning movements. Time cap at 20 minutes.

Scaling Explanation

Scale if unable to maintain proper deadlift form above 75% 1RM when fatigued or if unable to perform 10+ unbroken reps of any bodyweight movement. Priority is maintaining deadlift safety and position - don't compromise form for speed. Athletes should feel challenged but able to maintain consistent movement standards throughout. Target time domain is 12-18 minutes - scale load or volume if estimated time exceeds 20 minutes.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) combining heavy strength elements with bodyweight conditioning. Primary challenge is maintaining deadlift technique while managing cumulative fatigue. The workout tests strength-endurance and tests mental toughness through heavy deadlift exposures between conditioning blocks.

Coach Insight

Break the bodyweight movements into manageable sets (10-10 or 12-8) to maintain quality. Approach deadlifts as singles or doubles with quick reset between reps. Don't rush first set of burpees - they set the tone. Take 3-5 breaths between deadlift singles. Maintain hollow body position on toes-to-bar. Keep wall balls to shoulder height minimum for efficiency. Hand release push-ups should be deliberate but continuous.

Benchmark Notes

This workout is similar to DT in structure (heavy barbell + gymnastics/bodyweight movements) but with higher rep scheme. Breaking down components: 1. Burpees (20): 3.5s/rep × 20 = 70s 2. Deadlifts (5 @ 315/225): 3s/rep × 5 = 15s 3. Toes-to-Bar (20): 2s/rep × 20 = 40s 4. Deadlifts (5): 15s 5. Wall Balls (20): 2.5s/rep × 20 = 50s 6. Deadlifts (5): 15s 7. Hand Release Push-Ups (20): 2s/rep × 20 = 40s 8. Deadlifts (5): 15s Base time: 260s Transitions (7 changes): ~45s for elite Fatigue multiplier: 1.2x for later rounds Set breaks: Elite will break T2B into 2-3 sets Comparing to DT anchor (360-420s elite male), this workout is slightly shorter in total reps but heavier deadlifts (315 vs 155) and more complex gymnastics. Estimating elite males (L10) around 5:00-5:30 (300-330s). Female adjustment: Additional 2 minutes due to heavier relative loading and increased rest needs between deadlift sets. Final targets: Male - L10: 5:00-5:30, L5: 9:00, L1: 15:00 Female - L10: 7:00-7:30, L5: 11:00, L1: 17:00

Modality Profile

Gymnastics (2/5): Burpee, Toes-to-Bar. Weightlifting (3/5): Deadlift, Wall Ball, Hand-Release Push-Up. No monostructural movements. With 5 total movements, breakdown rounds to 40% G, 60% W.

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