Workout Description
3 Rounds for Time
500 meter Run
5 Squat Cleans (Bodyweight)
10 Burpees
20 Deadlifts (Bodyweight)
Why This Workout Is Medium
Three rounds combining running with bodyweight squat cleans, burpees, and deadlifts. Tests strength endurance and conditioning.
Benchmark Times for The Deep End
- Elite: <26:45
- Advanced: 26:45-24:16
- Intermediate: 24:16-21:01
- Beginner: >21:01
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Three rounds for time of a 500m run, 5 bodyweight squat cleans, 10 burpees, and 20 bodyweight deadlifts. The repeated runs combined with bodyweight lifting and calisthenics create a strong conditioning challenge.
- Stamina (7/10): Cycling through runs, BW squat cleans (full body lifting stamina), burpees (full body stamina), and BW deadlifts (posterior chain/grip stamina) for 3 rounds tests broad muscular endurance.
- Strength (6/10): Squat cleans and deadlifts at bodyweight are a significant test of relative strength and strength endurance, especially for multiple reps per round.
- Power (6/10): Bodyweight squat cleans are an explosive movement. Burpees also have a power component. Deadlifts can be powerful. Maintaining power output after runs is key.
- Speed (6/10): Maintaining a strong running pace and cycling efficiently through the bodyweight lifts and burpees with minimal rest is crucial for a good time.
- Flexibility (4/10): Requires good mobility for bodyweight squat cleans (full squat, front rack) and deadlifts (hamstrings, hips). Basic running/burpee mobility.
Modality Profile
A G/M workout with a gymnastics component (Burpees) and a monostructural component (Swim).
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