Workout Description

Why This Workout Is Hard

While the partner format provides built-in rest, each athlete still completes substantial volume: 15 moderate deadlifts, 30 toes-to-bar, 60 row calories, and 90 wall-balls. The grip and core fatigue from deadlifts carries into T2B, then 60 calories rowing creates significant lung/leg fatigue before facing 90 wall-balls. The average athlete will need multiple breaks on T2B and wall-balls, making this a 15-20 minute grind with cumulative fatigue despite rest periods. The combination of moderate loading with high gymnastics and monostructural volume elevates this beyond typical Medium workouts.

Benchmark Times for The Deadlift Redemption

• Elite: <14:00
• Advanced: 16:00-17:45
• Intermediate: 19:30-21:30
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Even split between partners, the volume is significant: 90 wall balls, 30 toes-to-bar, 60 calories row, and 15 deadlifts create serious muscular endurance demands, especially grip fatigue.
• Endurance (7/10): The 120-calorie row is a substantial aerobic piece, and high-volume wall balls maintain elevated heart rate throughout. Partner format provides recovery, but cardiovascular demand remains high.
• Flexibility (6/10): Toes-to-bar demands significant shoulder mobility, thoracic extension, and hamstring flexibility. Wall balls require overhead range and squat depth, creating above-average mobility requirements.
• Strength (5/10): Deadlifts at 70/100kg represent moderate loading that requires genuine strength without being maximal. This is meaningful but not the workout's primary focus.
• Speed (4/10): Partner format incentivizes quick work periods to minimize total time, but built-in rest reduces urgency. Transitions between movements and efficient pacing matter moderately.
• Power (3/10): Wall balls contain a hip extension power element, but high volume turns them into a grind. Minimal explosive demand; this workout favors sustained output over explosive bursts.

Movements

• Deadlift
• Toes-to-Bar
• Row
• Wall Ball

Scaling Options

Reduce deadlift to 50/70 kg for touch-and-go capacity. Substitute knees-to-elbow or hanging knee raises for T2B. Reduce row to 90-100 calories total. Drop wall ball weight to 4/6 kg and reduce volume to 120-150 reps. Maintain partner format but allow longer transition times if needed. Could reduce total deadlifts to 20 and T2B to 40 while keeping other movements.

Scaling Explanation

Scale if deadlift weight doesn't allow sets of 5-10 touch-and-go reps, or if unable to perform 5+ consecutive T2B. Target completion time is 20-30 minutes; if projected beyond 35 minutes, reduce volume. Priority is maintaining steady work rate with your partner rather than perfect movement standards. Scale movements that create excessive rest periods - the stimulus requires continuous alternating work, not long breaks between partners.

Intended Stimulus

Long-duration aerobic grind lasting 20-30 minutes. Primarily oxidative with glycolytic contributions during work intervals. Tests volume capacity across multiple modalities, grip endurance throughout, posterior chain stamina, and partner strategy. The high wall ball volume provides the final mental test after accumulated fatigue.

Coach Insight

Partner strategy is critical - consider 'I go, you go' switching every 5-10 reps on deadlifts and T2B, alternating every 15-20 cals on row, and switching every 10-15 wall balls. Deadlifts should be touch-and-go capable weight - no grinding singles. Break T2B early and often (sets of 5-8) before grip fails. Row at sustainable 70-80% pace, adjust damper to 4-6 for efficiency. Wall balls are the grinder - small consistent sets (10-15) with quick transitions beat long breaks. The person resting should actively recover and be ready to jump in immediately.

Benchmark Notes

This partner chipper is limited primarily by T2B volume and wall-ball stamina. L1 pairs (38min) work heavily scaled with frequent breaks and longer rowing splits. L5 pairs (22.5min) maintain steady sets of 5-10 on gymnastics, swap rows every 15-20 cals, and chip through wall-balls in sets of 15-20. L10 elite pairs (13min) blast deadlifts unbroken, hold larger T2B sets (10-15), rotate rowing efficiently every 20+ cals, and sustain wall-ball sets of 25-30+ with minimal rest. Transitions and partner coordination tighten significantly at higher levels.

Modality Profile

4 movements total: Deadlift (W), Toes-to-Bar (G), Row (M), Wall Ball (W). Distribution: 1 Gymnastics (25%), 1 Monostructural (25%), 2 Weightlifting (50%).