Workout Description

Why This Workout Is Hard

The ascending deadlift ladder (225→275→315) creates significant cumulative fatigue, especially with no built-in rest between sets. The 500m rows prevent full recovery and maintain elevated heart rate. While individual elements aren't extreme, the combination of heavy posterior chain work with sustained cardio creates a challenging metabolic stimulus. Most average CrossFitters will need to break up later deadlift sets.

Benchmark Times for Ronnie Henderson

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy deadlifts increasing to 315/225 pounds require significant strength. Final set approaches max effort territory for many athletes.
• Endurance (7/10): The three 500m rows combined with heavy deadlifts creates significant cardiovascular demand. Recovery between efforts is minimal, maintaining elevated heart rate throughout.
• Stamina (6/10): Descending rep scheme with increasing loads tests muscular endurance, particularly in posterior chain. Row intervals compound the fatigue.
• Speed (6/10): Quick transitions between rowing and deadlifts are crucial. Row intervals require aggressive pacing strategy.
• Power (5/10): Row sprints require power output. Heavy deadlifts, while strength-focused, still demand force production, especially at higher loads.
• Flexibility (4/10): Deadlift requires moderate hip and hamstring mobility. Rowing demands basic ankle, hip, and shoulder flexibility.

Movements

• Row
• Deadlift

Scaling Options

Weight recommendations: Level 1 (185/115, 225/145, 275/175), Level 2 (155/95, 185/115, 225/145). Sub Romanian deadlifts if regular deadlifts are too heavy. For newer athletes, reduce row distance to 350m or cap time at 15 minutes. Advanced scaling up: increase row to 750m or add burpees between stations. Rep scheme can be modified to 15-8-3 for less volume or 25-15-8 for more volume while maintaining the descending pattern.

Scaling Explanation

Scale if you cannot deadlift 225/135 for 10+ reps with perfect form when fresh, or if your 1RM deadlift is below 315/225. Form deterioration on deadlifts is non-negotiable - reduce weight immediately if back starts to round. Target time is 8-12 minutes - if you project longer, reduce weights or distance. Preserve intended stimulus of heavy deadlifts under fatigue by keeping weights challenging but manageable. Better to scale weight and maintain intensity than struggle with too-heavy loads.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) combining heavy strength work with cardio intervals. Tests ability to maintain power output on deadlifts while managing fatigue from rowing. Descending rep scheme with ascending weight creates unique strength-endurance challenge. Primary focus is on strength maintenance under metabolic stress.

Coach Insight

Break up deadlifts strategically - consider 12-8, 6-4, 3-2 rep schemes. Maintain consistent rowing pace around 1:55-2:05/500m. Don't rush transitions but don't dawdle - take 3-5 deep breaths between stations. Set up deadlift grip while breathing to save time. Watch for form breakdown on heavier sets - reset between reps if needed. Common mistake is going too fast on first set of deadlifts and rowing too hard on first 500m, leading to major slowdown later.

Benchmark Notes

This workout is most similar to DT in structure (heavy barbell cycling with cardio), but with ascending loads. Breaking it down: 1. First section (20 reps at 225/135): - Deadlifts: ~3 sec/rep × 20 = 60 sec - 500m row: 90-120 sec - Transition: 10 sec 2. Middle section (10 reps at 275/185): - Deadlifts: ~4 sec/rep × 10 = 40 sec (heavier load + fatigue) - 500m row: 95-125 sec (slight fatigue) - Transition: 10 sec 3. Final section (5 reps at 315/225): - Deadlifts: ~5 sec/rep × 5 = 25 sec (heaviest load + accumulated fatigue) - 500m row: 100-130 sec (accumulated fatigue) Total for elite athletes (L10): ~6:00 (360 sec) Total for average athletes (L5): ~9:00 (540 sec) Total for beginners (L1): ~15:00 (900 sec) Compared to DT benchmark (which is 5 rounds at consistent load): - DT elite: 6-7 min - This workout has similar total volume but heavier loads - Row intervals provide forced rest/recovery Female times adjusted +20% due to higher relative loading and impact on row recovery.

Modality Profile

Deadlift is a weightlifting (W) movement using external load. Row is a monostructural (M) cardio movement. With two movements split across two modalities, this results in a 50/50 split between M and W.

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