Workout Description
For Time
21 Deadlifts (225/155 lb)
21 Chest-to-Bar Pull-Ups
15 Deadlifts (275/185 lb)
15 Bar Muscle-Ups
9 Deadlifts (315/205 lb)
Time Cap: 15 minutes
Why This Workout Is Very Hard
Heavy deadlifts with high-skill gymnastics
Benchmark Times for Quarterfinals 23.5
- Elite: <15:00
- Advanced: 15:00-14:30
- Intermediate: 14:30-14:30
- Beginner: >14:30
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Deadlift weight increases from heavy (225/155lb) to very heavy (275/185lb) to extremely heavy (315/205lb). C2B and Bar Muscle-Ups require significant relative upper body strength. This WOD is very strength-dominant.
- Stamina (8/10): Cycling heavy deadlifts with C2B, then heavier deadlifts with BMUs, and finally very heavy deadlifts, will severely tax posterior chain/grip stamina and pulling/gymnastics stamina.
- Endurance (7/10): For Time (15-min cap): 21 Deadlifts (225lb), 21 C2B; 15 Deadlifts (275lb), 15 Bar Muscle-Ups; 9 Deadlifts (315lb). This is a demanding test of heavy lifting combined with progressing gymnastics skills, requiring significant strength endurance and skill under fatigue.
- Power (7/10): Deadlifts, if performed with speed, are a power movement. Kipping C2B and Bar Muscle-Ups are explosive. Maintaining power with increasing loads and skill demands is critical.
- Speed (6/10): Efficient cycling of all movements and minimizing rest is important. Proficiency in Bar Muscle-Ups is a major factor. Managing the increasingly heavy deadlifts safely and effectively is key.
- Flexibility (5/10): Requires good hamstring/hip mobility for deadlifts at all loads. Shoulder/wrist mobility for C2B and Bar Muscle-Ups.
Modality Profile
A G/W workout with two gymnastics movements (Chest-to-Bar Pull-Ups, Bar Muscle-Ups) and a heavy weightlifting movement (Deadlifts).
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