Workout Description

Why This Workout Is Hard

While individual elements are moderate (135lb bench, standard pull-ups), the combination creates significant challenge. The descending-ascending rep scheme (21-15-9 then 9-15-21) means high initial fatigue followed by increasing reps when tired. The 3-minute rest provides some recovery, but the heavy deadlifts (225lb) after accumulated upper body fatigue from pull-ups, bench, and push-ups makes the second half especially demanding.

Benchmark Times for The Coop

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pushing and pulling, combined with heavy deadlifts, creates significant local muscular endurance demands across multiple muscle groups.
• Strength (7/10): Moderately heavy bench press and heavy deadlift loads make this a strength-intensive workout, especially in the latter portion with ascending reps.
• Speed (6/10): Quick transitions between movements and maintaining cycle speed on bodyweight movements is important, especially during the push-up sequences.
• Endurance (5/10): The descending-ascending rep scheme with a rest break creates moderate cardiovascular demand. The workout is intense but broken into two distinct parts with recovery.
• Flexibility (4/10): Pull-ups require shoulder mobility, while deadlifts demand hip and hamstring flexibility. Overall mobility requirements are moderate but not extreme.
• Power (2/10): Primarily strength-endurance focused movements with little explosive component. Speed of movement is limited by loads and fatigue.

Movements

• Push-Up
• Bench Press
• Deadlift
• Pull-Up

Scaling Options

Pull-ups: Ring rows or banded pull-ups. Bench press: 95/65 lbs or 70-75% of 1RM. Push-ups: Elevated hands or knees. Deadlifts: 155/105 lbs or 60-65% of 1RM. For significant scaling, reduce to 15-12-9 / 9-12-15 rep scheme. Maintain 3-minute rest regardless of scaling.

Scaling Explanation

Scale if unable to perform 8+ unbroken pull-ups, struggle with bench press for sets of 5+ at prescribed weight, or cannot maintain solid deadlift form past 12 reps. Priority is maintaining intensity while executing safe, efficient movement patterns. Target time is 12 minutes or less - scale load/movements if estimated time exceeds 15 minutes. The rest period should allow near-full recovery; if not recovered after 3 minutes, reduce loading on second couplet.

Intended Stimulus

Moderate-length glycolytic workout (8-15 minutes) with two distinct couplets separated by rest. First couplet emphasizes upper body pushing/pulling, second tests posterior chain and pressing endurance. The rest period allows for higher intensity on both segments while managing fatigue.

Coach Insight

Break up pull-ups early (sets of 7-7-7 or 8-7-6) to avoid grip fatigue. Quick singles on bench press are better than grinding sets - aim for 4-5 touch-and-go then singles. For second couplet, push-ups should be unbroken early while fresh. Break deadlifts into sets of 3-4 reps with quick resets to maintain position. The ascending rep scheme allows you to build intensity as sets get larger.

Benchmark Notes

This workout has similarities to both Fran and Elizabeth benchmarks, with a unique twist of reversing rep scheme midway. Analysis breakdown: First half (21-15-9): - Pull-ups: 45 total reps at ~1.5s/rep = 68s fresh - Bench Press 135/95: 45 total reps at ~2.5s/rep = 113s - Transitions between movements: ~5s × 6 sets = 30s - Set breaks: Elite 2-3 breaks, Intermediate 4-5 breaks = 15-45s Subtotal: ~225s for elite, ~300s intermediate 3 min rest period = 180s fixed Second half (9-15-21): - Push-ups: 45 total reps at ~1.2s/rep = 54s fresh - Deadlifts 225/155: 45 total reps at ~2.5s/rep = 113s - Fatigue multiplier on second half: 1.2x - Transitions and breaks similar to first half Subtotal: ~200s elite, ~280s intermediate Total elite time: ~605s (excluding rest) Total intermediate: ~760s (excluding rest) Compared to Fran (21-15-9 thruster + pull-up) anchor: L10: 120-140s M / 140-170s F L5: 320-360s M / 360-420s F L1: 540-660s M / 600-720s F This workout is ~2.2x longer than Fran due to: - Heavier loading (especially deadlifts) - Additional movements - Forced 3-min rest period - Reverse pyramid second half Final benchmarks (excluding 3-min rest): Men: L10: ~300s, L5: ~540s, L1: ~900s Women: L10: ~360s, L5: ~600s, L1: ~960s

Modality Profile

Pull-Up and Push-Up are gymnastics movements (2 movements). Bench Press and Deadlift are weightlifting movements (2 movements). Total 4 movements split evenly between G and W, resulting in 50/50 split. No monostructural movements present.

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