Workout Description

Why This Workout Is Hard

Low complexity but high intensity. Seventy-seven deadlifts at bodyweight is substantial volume at a moderate load for most athletes, paired with repeated 100 m sprints. Expect significant posterior-chain fatigue and high heart rate. Strong athletes can finish near 7–10 minutes; most will land around 12–16 minutes if paced well.

Benchmark Times for Sham

• Elite: <7:00
• Advanced: 11:00-12:00
• Intermediate: 13:00-14:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): Success hinges on fast barbell cycling, quick transitions, and hard 100 m efforts executed repeatedly with minimal rest.
• Power (8/10): Explosive hip extension in the deadlift and aggressive accelerations on the run reward powerful athletes who can produce force quickly, round after round.
• Stamina (7/10): High total reps (77) at a moderate load test posterior-chain stamina and grip over multiple rounds without long rests. Staying power matters to keep sets short.
• Strength (5/10): Bodyweight deadlifts require solid baseline strength but not maximal force. Athletes need strength to cycle the barbell quickly for repeated sets.
• Endurance (4/10): Short, repeat sprint efforts challenge the aerobic system but rely more on anaerobic capacity than long-duration endurance. Breathing is urgent, but the time domain stays brief per interval.
• Flexibility (2/10): Standard deadlift and running positions demand basic hip/hamstring range of motion, with no advanced mobility requirements beyond safe pulling mechanics.

Movements

• Sprint
• Deadlift

Scaling Options

Scale to: 11 deadlifts at 50–60% 1RM instead of bodyweight • 7 rounds of 7 deadlifts + 100 m run • Substitute 150 m row or 10/7 cal bike for the run

Scaling Explanation

These options preserve the sprint-plus-cycling stimulus by adjusting load, volume, or monostructural modality to maintain fast rounds and sound mechanics.

Intended Stimulus

Fast and intense sprint intervals with crisp barbell cycling. Each round should feel urgent: lift efficiently, then attack the 100 m run with strong acceleration. Breathing gets sharp, legs and posterior chain heat up, but the sets stay short. Aim to keep round times consistent without resting at the bar or lingering before runs.

Coach Insight

Open with control: unbroken or 6-5 on deadlifts, then a powerful 100 m run. Keep transitions under five seconds to maintain momentum. The one tip: own the setup—brace hard, keep the bar close, and use the hips. Efficient reps save your back and grip. Avoid redlining early, soft backs on pulls, and jogging the run. Commit to a repeatable pace you can hold for all 7 rounds.

Benchmark Notes

Times range from 20:00 for newer athletes to sub-7:00 for elites. Hitting L5 around 14:00 means steady sets of deadlifts (unbroken or 6-5) and quick but controlled 100 m runs. Faster tiers demand unbroken barbell work and aggressive, near-sprint running with minimal transition time.

Modality Profile

Two movements: running and deadlifts. Most athletes will spend slightly more time on the barbell due to setup and cycling, placing weightlifting as the majority. The 100 m runs, while brief, repeat every round and contribute a sizable monostructural component.

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