Workout Description

Why This Workout Is Hard

While the individual weights (155/105) are moderate, the combination of deadlifts and power cleans creates cumulative fatigue on the posterior chain. The bar-over burpees between these lifts prevents recovery and adds metabolic stress. Five rounds means significant volume (75 barbell movements + 50 burpees), and the time domain (likely 12-15 minutes) creates a sustained high-intensity effort that many athletes will need to break up.

Benchmark Times for Up & Over

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of deadlifts combined with burpees tests muscular endurance. Grip fatigue becomes a limiting factor across movements and rounds.
• Endurance (7/10): Five rounds of compound movements with moderate loads creates significant cardiovascular demand. The burpees especially drive up heart rate and challenge aerobic capacity.
• Strength (6/10): Moderate loads for deadlifts and power cleans require decent strength. Not maximal loads but heavy enough to demand good force production.
• Speed (6/10): Quick transitions between movements and efficient bar cycling are crucial. Burpees especially reward fast turnover.
• Power (5/10): Power cleans are explosive movements, while deadlifts can be ground-based. Burpees require moderate power for bar transitions.
• Flexibility (4/10): Deadlifts and power cleans require hip mobility. Burpees demand shoulder flexibility and general range of motion.

Movements

• Power Clean
• Deadlift

Scaling Options

Reduce deadlift/clean weight to 115/75 lb or 95/65 lb. Scale burpees to step-overs if needed. For beginners, reduce to 3-4 rounds or 12-8-4 rep scheme. Advanced athletes can increase weight to 185/125 lb. Sub hang power cleans if mobility limits full cleans. Consider touch-and-go deadlifts at lighter weights.

Scaling Explanation

Scale if unable to perform 10+ unbroken deadlifts at prescribed weight with perfect form, or if power clean technique breaks down under fatigue. Target completion time is 8-12 minutes - scale load/volume to maintain intensity. Prioritize deadlift technique over speed, especially as fatigue sets in. Athletes should feel significant but manageable metabolic strain throughout.

Intended Stimulus

Moderate-length glycolytic workout targeting the 8-12 minute time domain. Primary focus is maintaining power output across cyclical movements while managing barbell cycling fatigue. Tests grip endurance and posterior chain strength with significant metabolic demand.

Coach Insight

Break deadlifts into sets of 8-7 or 5-5-5 early to preserve grip. Quick singles on power cleans are acceptable. For burpees, land soft and close to bar for efficient transitions. Rest 2-3 breaths between movements rather than during sets. Watch for deteriorating deadlift form in later rounds - maintain neutral spine and brace core. Consider alternating burpee direction to distribute fatigue.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling at 155/105). Key differences: - DT has 27 reps per round (12/9/6), this has 30 reps (15/10/5) - Both use 155/105 loading - This adds burpees which DT doesn't have Breakdown per round (elite pace): - 15 deadlifts: 2.5s × 15 = 37.5s - 10 burpees: 4s × 10 = 40s - 5 power cleans: 3s × 5 = 15s - Transitions: 2 × 3s = 6s Base round time: ~98.5s Fatigue multipliers: - R1: 98.5s (1.0×) - R2: 108s (1.1×) - R3: 118s (1.2×) - R4: 128s (1.3×) - R5: 138s (1.4×) Total elite time: ~590s (just under 10 min) Comparing to DT anchor (L10 M/F = 360-420s / 430-510s): - Adding burpees extends time by ~40-50% - Similar barbell volume/load means similar fatigue profile Final targets: Men: - L10: 6:00-7:00 - L5: 10:00-11:00 - L1: 16:00-18:00 Women: - L10: 8:00-9:00 - L5: 12:00-13:00 - L1: 18:00-20:00

Modality Profile

Of the 3 movements: Deadlift (W), Bar Over Burpee (G), Power Clean (W). Two movements are weightlifting (Deadlift, Power Clean) and one is gymnastics (Burpee). No monostructural movements present. With 2/3 weightlifting and 1/3 gymnastics, rounded to nearest 10%.

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