Workout Description

Why This Workout Is Very Hard

Moderate-to-heavy deadlifts under fatigue, 180 total walking lunges, and six 50 m double-kettlebell carries create high lower-body and grip demand. While skills are basic, cumulative load and volume are substantial. Expect 18–30 minutes for most, with a 1-minute intermission offering limited recovery before a heavier, descending ladder finishes the grind.

Benchmark Times for Walk It Out

• Elite: >18:00
• Advanced: 21:00-20:00
• Intermediate: 23:00-22:00
• Beginner: <30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep lower-body work and repeated grip demands require sustained contraction capacity and strategic set management.
• Strength (6/10): Heavier second-wave deadlifts (225/155) and double-kettlebell carries require solid pulling and midline strength, especially under fatigue.
• Endurance (4/10): No pure cardio, but sustained effort across two descending ladders with limited rest taxes the aerobic base, especially during loaded carries and long lunge sets.
• Speed (4/10): Moderate cycling speed with planned breaks; transitions matter, but continuous movement beats sprinting and spiking heart rate.
• Power (3/10): Little explosive work; the deadlifts can be cycled, but the stimulus is more grindy than ballistic.
• Flexibility (2/10): Basic positions only: neutral spine, full lunge depth, and strong shoulder packing for carries; no advanced mobility demands.

Movements

• Farmer Carry
• Lunge
• Deadlift

Scaling Options

Scale to: DL 115/85 then 155/105 lb • KBs 2x53/35 lb (or 30–40 m) • Cut lunges by 25% per set

Scaling Explanation

These options reduce load and volume while preserving the descending structure, grip stimulus, and lower-body endurance focus.

Intended Stimulus

A steady but urgent grind. The first part should feel like controlled barbell cycling into fast, unbroken lunges and a composed yet challenging carry. After the rest, the heavier deadlifts demand smaller sets with crisp technique. Grip and midline should burn, but you keep moving with brief, intentional breaks and minimal transitions.

Coach Insight

Pace the first ladder to keep deadlifts unbroken or in 2 quick sets; move fast on lunges and walk the bells with purpose. After the rest, be conservative early. The one tip: Protect your grip—hook grip or mixed, and re-chalk before carries. Avoid rounding your back on deadlifts and death-marching the carries. Short breaks beat long collapses.

Benchmark Notes

These times bracket likely finishes from beginners to elites. If you’re near 30 minutes, you probably rested too long or over-broke sets. Advanced athletes should aim sub-22, with elite near 18–20. Use the cap to keep intensity up and choose loads to finish within your target tier.

Modality Profile

Most of the session is external loading: deadlifts and heavy double-kettlebell carries dominate. Walking lunges (bodyweight) contribute a smaller gymnastics element. There’s no monostructural component; the carry functions as loaded movement, not pure cardio.

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