Workout Description

Why This Workout Is Hard

While 225/155 isn't maximal for most CrossFitters, performing 30 reps unbroken of back squats, then only getting 1 minute rest before 30 heavy deadlifts creates significant leg fatigue and metabolic stress. The second movement is compromised by the first, and both are compound lifts targeting similar muscle groups. The volume and loading combination will force most athletes to break into multiple sets.

Benchmark Times for Scott Kopytko

• Elite: <4:00
• Advanced: 4:30-5:00
• Intermediate: 5:45-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): 225/155 pounds represents a substantial percentage of most athletes' max for both movements, making this primarily strength-focused.
• Stamina (7/10): High-rep heavy barbell work taxes muscular endurance significantly, particularly in the posterior chain and core musculature.
• Flexibility (5/10): Both movements require good hip mobility and thoracic positioning, especially maintaining form through fatigue.
• Endurance (4/10): The one-minute rest between sets provides some recovery, but sustaining effort through 30 reps of heavy compound movements creates moderate cardiovascular demand.
• Speed (3/10): The heavy load naturally limits cycling speed, though maintaining a steady pace is important for completion.
• Power (2/10): While these are powerful movements, the heavy load and high reps favor grinding strength over explosive power.

Movements

• Back Squat
• Deadlift

Scaling Options

Weight reductions: Scale to 65-75% of 1RM (185/125 lb for advanced, 155/105 lb for intermediate, 135/95 lb for beginners). Movement substitutions: Front squats or goblet squats if back rack mobility is limited. For deadlifts, consider elevated starting position if mobility is limited. Volume modifications: Option to reduce to 20-25 reps each movement while maintaining heavy load, or keep 30 reps with lighter load.

Scaling Explanation

Scale if unable to perform sets of 8-10 reps unbroken at prescribed weight with good form. Athletes should maintain ability to break parallel on squats and maintain neutral spine on deadlifts throughout workout. Target completion time is 8-12 minutes including rest period. Prioritize maintaining proper mechanics over speed - this is not meant to be a sprint workout. Scale load if form deteriorates or if rest periods exceed 45 seconds between sets.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) focused on leg strength endurance. Tests ability to maintain proper mechanics under cumulative fatigue with heavy loads. Primary challenge is strength-endurance with significant mental component due to heavy loading.

Coach Insight

Break sets early to maintain quality - consider 12/10/8 rep scheme for both movements. Rest 20-30 seconds between sets. Use the 1-minute rest between movements strategically to reset breathing and mental focus. For back squats, maintain vertical torso and full depth. For deadlifts, reset each rep completely, maintain neutral spine, and avoid touch-and-go reps when fatigued. Common mistake is rushing early sets then hitting failure, leading to breakdown in form.

Benchmark Notes

This workout closely resembles Grace (30 C&J at 135/95) but with back squats and deadlifts at higher loads (225/155). Using Grace as our anchor: Male Analysis: - Back Squats (225): 30 reps at ~3 sec/rep = 90 sec base - Fatigue sets in, likely breaking into 12-10-8 or similar = +20 sec - 1 min mandatory rest = 60 sec - Deadlifts (225): 30 reps at ~3 sec/rep = 90 sec base - Higher fatigue on deadlifts, likely 10-8-7-5 sets = +30 sec Total for elite (L10): ~290 sec vs Grace's 90-120 sec anchor The ~2.5x multiplier from Grace makes sense given: - Higher load (225 vs 135) - Two movements vs one - Mandatory rest period - Back-loading with deadlifts Female Analysis: - Similar pattern but ~20% slower due to relative loading - Back Squats (155): Sets of 10-8-7-5 - Deadlifts (155): More breaking, likely 8-7-5-5-5 Final Targets: Male: L10 240-300s, L5 390-450s, L1 660-720s Female: L10 300-360s, L5 480-540s, L1 780-840s

Modality Profile

Both movements (Back Squat and Deadlift) are barbell/weightlifting movements using external load, making this 100% weightlifting (W) modality

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