Workout Description

Why This Workout Is Very Hard

The combination of heavy deadlifts (315/205) with sprinting and pull-ups creates multiple compounding challenges. The grip fatigue from deadlifts directly impacts pull-up performance, while the 200m sprints maintain high heart rate throughout. Though there's 45s rest, it's barely enough to recover given the loading and volume. The 7-round format means sustained output for 20-25 minutes. Most average CrossFitters would need to scale the weight or break up the movements significantly.

Benchmark Times for Tillman

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): 200m sprints test pure speed. Quick transitions between movements crucial, though 45-second rest allows strategic recovery.
• Endurance (8/10): Seven rounds of sprinting combined with heavy deadlifts and pull-ups creates significant cardiovascular demand, even with rest periods. The 200m runs prevent full recovery.
• Strength (8/10): Heavy deadlifts at 315/205 require significant strength. Pull-ups add relative strength demands, especially when fatigued from deadlifts and sprints.
• Stamina (7/10): Multiple rounds tax muscular endurance in posterior chain, grip, and upper body. The volume and heavy deadlifts create cumulative fatigue.
• Power (6/10): Sprints require explosive power. Heavy deadlifts should maintain power output despite fatigue. Pull-ups become more grinding as fatigue sets in.
• Flexibility (4/10): Standard mobility required for deadlifts and pull-ups. Sprint mechanics demand basic hip and ankle mobility.

Movements

• Sprint
• Deadlift
• Pull-Up

Scaling Options

Deadlift: Scale to 65-75% of 1RM (205/135 lb) or use percentages (225/155 lb). Sprint: Maintain distance but reduce intensity to 70-80%. Pull-ups: Scale to 8-10 reps, use banded pull-ups or ring rows. Consider 5-6 rounds total. Rest: Extend to 60 seconds if needed for proper recovery.

Scaling Explanation

Scale if unable to perform 5+ unbroken deadlifts at prescribed weight with perfect form, or if unable to do 5+ strict pull-ups when fresh. Priority is maintaining intensity while executing safe, efficient movement patterns. Target completion time is 20-25 minutes. Athletes should feel challenged but able to maintain form throughout. Scale load/volume to achieve 2-3 minute rounds with prescribed rest.

Intended Stimulus

Mixed-modal conditioning workout targeting both anaerobic and aerobic systems. 20-25 minute time domain with significant strength demands. Primary focus is maintaining power output across glycolytic efforts while managing fatigue. Heavy deadlifts test strength-endurance while sprints and pull-ups challenge work capacity.

Coach Insight

Break deadlifts into quick sets of 2-3 reps with minimal rest. Sprint at 85-90% effort to maintain consistency across rounds. Consider breaking pull-ups into sets of 5 or 3-3-3-3-3. Rest period is crucial - use full 45 seconds to control heart rate. Maintain deadlift setup position - don't rush between reps. Watch for rounded back as fatigue sets in. Aim for consistent round times rather than fast early rounds.

Benchmark Notes

This workout has similarities to DT (5 rounds of barbell cycling) but with heavier loads, added sprints and pull-ups. Breaking it down: Per round (fresh state): - 7 Deadlifts (315/205): 3-4s each = 21-28s - 200m Sprint: 30-45s - 15 Pull-ups: 15-30s (accounting for sets/breaks) - 45s mandatory rest Base round time: ~120s fresh Fatigue multipliers for 7 rounds: R1-2: 1.0x (240s) R3-4: 1.2x (288s) R5-6: 1.3x (312s) R7: 1.5x (180s) Total projected time: ~1020s for elite performers Comparing to DT anchor (5 rounds at 155/105): - This is 7 rounds at 315/205 (+40% more rounds, +100% load) - Added 200m sprints (cardio tax) - Added pull-ups (grip/upper body fatigue) - Mandatory rest helps but doesn't fully offset increased demands Projecting ~2x DT times: L10 M: 14:00 (840s) L5 M: 20:00 (1200s) L1 M: 30:00 (1800s) Female times ~15-20% slower due to higher relative loading: L10 F: 16:00 (960s) L5 F: 23:00 (1380s) L1 F: 35:00 (2100s)

Modality Profile

Deadlift (W), Sprint (M), Pull-Up (G) - One movement from each modality. Using 40/30/30 split with weightlifting slightly higher due to the fundamental nature of the deadlift.

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