Workout Description

Why This Workout Is Hard

While 315/225 deadlifts are heavy, the descending rep scheme provides natural rest opportunities. However, the ascending burpees create increasing metabolic demand as fatigue accumulates. The combination of heavy deadlifts with burpees targets both strength and conditioning simultaneously, and the opposing rep schemes (down/up) create a psychological challenge. Most average CrossFitters will need to break up the heavier deadlift sets.

Benchmark Times for Philip Hayes

• 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): High total volume (55 reps each) of both movements tests muscular endurance, particularly posterior chain and full-body stamina from burpees.
• Strength (8/10): Heavy deadlifts at 315/225 require significant strength. Early sets of 10 reps at this weight are particularly demanding.
• Endurance (7/10): The descending/ascending rep scheme with heavy deadlifts and burpees creates sustained cardiovascular demand. No built-in rest means continuous output is required.
• Speed (6/10): Quick transitions between movements and efficient burpee cycling become crucial as fatigue sets in.
• Flexibility (4/10): Standard hip hinge for deadlifts and burpee positions require moderate mobility, but nothing extreme.
• Power (3/10): While deadlifts can be explosive, the heavy weight and high reps will likely slow movement. Burpees add some power element.

Movements

• Burpee
• Deadlift

Scaling Options

Deadlift weight: Scale to 65-75% of 1RM (men: 225/185/155, women: 155/135/95). Sub dumbbell deadlifts if barbell technique isn't solid. Burpees can be modified to step-back or no-push-up versions. For significant scaling, consider 8-7-6-5-4-3-2-1 rep scheme with corresponding 1-2-3-4-5-6-7-8 burpees.

Scaling Explanation

Scale if unable to perform 5+ unbroken deadlifts at prescribed weight with perfect form, or if burpees take longer than 3-4 seconds each. Priority is maintaining deadlift positioning - scale weight before compromising form. Target time of 8-12 minutes; scale further if projected beyond 15 minutes. Athletes should feel capable of performing all deadlift sets with no more than 2 breaks per round.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) combining heavy strength work with bodyweight conditioning. The descending deadlift ladder tests strength endurance while ascending burpees challenge cardiovascular capacity. Primary challenge is maintaining deadlift technique under fatigue while managing increasing burpee volume.

Coach Insight

Break deadlifts into sets early (5-5 on first round) to preserve back position. Quick singles acceptable on heavy deadlifts as fatigue sets in. Keep burpees controlled but efficient - no need to rush early rounds since volume is low. Critical transition point is when deadlifts hit 5 reps and burpees reach 6 - pace accordingly. Touch-and-go deadlifts not recommended at this weight. Reset and brace each rep.

Benchmark Notes

This workout combines a descending ladder of heavy deadlifts with an ascending ladder of burpees. Analysis approach: 1. Movement breakdown: - 55 total deadlifts (315/225 lb) - heavy load will require singles/doubles - 55 total burpees 2. Most similar to Grace/Isabel pattern but with heavier deadlifts (315 vs 135) and burpees added. Using Grace as base anchor but adjusting up significantly. 3. Deadlift timing: - First 10 reps: 4-5 sec/rep (heavy singles) - Middle reps: 5-6 sec/rep with fatigue - Final reps: 6-7 sec/rep - Rest between singles: 5-8 sec for elite, 8-12 sec for intermediate 4. Burpee timing: - Starting at 1 rep: 3-4 sec - Building to 10 reps with increasing fatigue: 4-5 sec/rep 5. Elite (L10) estimate: - Deadlifts: ~240 sec - Burpees: ~180 sec - Transitions: ~30 sec Total: ~450 sec (7:30) 6. Scaled up from Grace anchor (90-120 sec) by roughly 4x due to: - Much heavier deadlift (+180 lb) - Addition of burpees - More total volume (55 vs 30 reps) Final targets: Male: L10: 5:00-6:00 L5: 9:00-10:00 L1: 15:00-16:00 Female (adjusted up 20% for heavier relative loading): L10: 7:00-8:00 L5: 11:00-12:00 L1: 17:00-18:00

Modality Profile

Workout has 2 movements: Burpee (Gymnastics) and Deadlift (Weightlifting). With 2 movements split across 2 modalities, each represents 50% of the total.

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