Workout Description

Why This Workout Is Hard

This pyramid totals 100 deadlifts and 100 burpees with no built-in rest. While 45kg deadlifts are light individually, performing them continuously after accumulating burpee fatigue creates significant grip and posterior chain demands. The ascending-descending format provides psychological challenge, and burpees between deadlift sets prevent recovery. Most average athletes will need multiple breaks, making this substantially harder than the light weight suggests.

Benchmark Times for Pyramid Scheme

• Elite: <11:00
• Advanced: 13:00-15:00
• Intermediate: 17:00-19:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume deadlifts and burpees will severely test posterior chain and full-body muscular endurance throughout the ascending and descending ladder.
• Endurance (8/10): The pyramid structure with 110 total reps creates significant cardiovascular demand, especially during the higher rep rounds with minimal rest.
• Speed (7/10): The for-time format demands quick transitions between movements and efficient cycling, especially critical during the peak volume rounds.
• Power (6/10): Bar-facing burpees require explosive hip extension for the jump over, while deadlifts become more power-dependent under fatigue.
• Strength (4/10): 45kg deadlifts provide moderate loading that challenges strength endurance rather than maximal strength, particularly under fatigue from burpees.
• Flexibility (3/10): Deadlifts require hip hinge mobility and burpees demand basic shoulder and hip flexibility for the jump and bottom position.

Movements

• Burpee
• Deadlift

Scaling Options

Reduce deadlift weight to 35kg or bodyweight appropriate load (should be able to do 15+ unbroken when fresh). Substitute regular burpees for bar-facing burpees. Consider capping pyramid at 8 reps (1-2-3-4-5-6-7-8-7-6-5-4-3-2-1) for newer athletes. Use step-up burpees instead of jumping.

Scaling Explanation

Scale if deadlift weight represents more than 50% of 1RM or if athlete cannot maintain proper deadlift form for 10+ reps when fresh. Priority is maintaining movement quality throughout the workout. Target completion time should be 15-25 minutes. Scale volume if athlete cannot complete full pyramid in under 30 minutes.

Intended Stimulus

Moderate-duration glycolytic workout lasting 12-20 minutes. Tests muscular endurance and mental resilience through ascending/descending pyramid structure. Primary challenge is pacing and maintaining movement quality as fatigue accumulates, with secondary focus on posterior chain strength endurance.

Coach Insight

Start conservatively - the climb to 10 is deceptive and round of 10 will be brutal. Break deadlifts early (5-5, 4-3-3, etc.) to preserve grip and lower back. Touch-and-go deadlifts until fatigue forces singles. Step back from bar on burpees to avoid hitting it. Maintain steady breathing rhythm. The descent feels easier but don't sprint - you'll pay for it. Focus on consistent cycle time rather than unbroken sets.

Benchmark Notes

This workout follows a pyramid structure (1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1) totaling 100 reps each of deadlifts at 45kg and bar-facing burpees. The pyramid format creates natural rest periods at transitions but accumulates significant fatigue. Movement Analysis: - Deadlift 45kg (99lbs): Light load, approximately 1.5-2 sec per rep fresh - Bar-facing burpee: 4-5 sec per rep fresh Round-by-round breakdown: Rounds 1-3 (6 reps total each movement): Fresh state, minimal fatigue Rounds 4-6 (15 reps total): Light fatigue building, +10% time Rounds 7-10 (34 reps total): Moderate fatigue, +20% time, some set breaking Rounds 11-19 (back down pyramid, 45 reps): Heavy fatigue, +30-40% time, frequent breaks Fatigue considerations: - Deadlifts remain relatively unaffected due to light load - Bar-facing burpees become significantly slower due to cardiovascular demand - Grip fatigue minimal at this load - Primary limiting factor is cardiovascular capacity and burpee efficiency Transition time: Minimal (same barbell), approximately 2-3 sec between movements Total time calculation: - Elite (L10): Maintains pace well, 3.5 sec average per burpee, 1.8 sec per deadlift = ~11 minutes - Average (L5): Significant slowdown in later rounds, 5 sec per burpee, 2.2 sec per deadlift = ~19 minutes - Novice (L1): Major fatigue and form breakdown, 7+ sec per burpee, 3 sec per deadlift = ~30 minutes This workout is most similar to high-volume bodyweight endurance workouts like Karen or Angie, but with the pyramid structure providing some relief. The combination of light deadlifts with burpees creates a sustained cardiovascular challenge. Final targets: L10: 11:00, L5: 19:00, L1: 30:00

Modality Profile

Two movements: Deadlift (Weightlifting) and Burpee (Gymnastics). Equal split between weightlifting and gymnastics modalities.