Workout Description

Why This Workout Is Hard

This workout combines high-intensity shuttle sprints with maximal effort jumping deadlifts in rapid succession. The 20-second cap creates extreme time pressure, forcing athletes to sprint maximally then immediately transition to heavy deadlifts while severely fatigued. Eight rounds with only 60 seconds rest creates significant cumulative fatigue. The combination of anaerobic power demands with heavy lifting under fatigue makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Shuttle sprints are pure explosive movements requiring maximum acceleration and deceleration, while jumping deadlifts add explosive hip extension component.
• Speed (8/10): Sprint intervals with quick direction changes and rapid cycling through deadlifts under time pressure emphasize speed and quick transitions.
• Endurance (7/10): Eight rounds of shuttle sprints with minimal rest creates significant cardiovascular demand, testing aerobic capacity and recovery between high-intensity intervals.
• Stamina (6/10): Repeated shuttle sprints and max deadlifts over eight rounds will challenge muscular endurance, particularly in legs and posterior chain.
• Strength (6/10): Trap bar deadlifts at 135/95 lbs require moderate strength output, though emphasis shifts to volume rather than maximal loads.
• Flexibility (3/10): Shuttle sprints require basic hip and ankle mobility, while trap bar deadlifts demand standard hip hinge range of motion.

Movements

• Trap Bar Jump
• Shuttle Run

Benchmark Notes

This workout is scored by total reps of jumping trap bar deadlifts across 8 rounds. Each round has a 20-second work window after completing 3x 50ft shuttle sprints, followed by 60 seconds rest. Movement breakdown: Shuttle sprints (3x 50ft = 300ft total) will take approximately 8-12 seconds for elite athletes, 12-16 seconds for intermediate, and 16-20 seconds for beginners, leaving 8-12 seconds, 4-8 seconds, and 0-4 seconds respectively for deadlifts. The jumping trap bar deadlift at 135/95 lbs is a power movement that can be performed at roughly 1 rep per second when fresh, but fatigue from sprints will reduce this significantly. Elite athletes might achieve 10-12 reps per round in early rounds, dropping to 6-8 in later rounds due to accumulated fatigue. Intermediate athletes will likely manage 6-8 reps early, dropping to 3-5 later. Beginners may struggle to complete sprints within the time cap, achieving 0-3 reps per round. Total workout capacity: Elite (L9-L10): 440-480 total reps across 8 rounds, Advanced (L7-L8): 360-400 reps, Intermediate (L5-L6): 280-320 reps, Novice (L3-L4): 200-240 reps, Beginner (L1-L2): 120-160 reps. The short work intervals and high-intensity nature create a significant limiting factor on total volume. Final targets: L10: 480 reps, L5: 280 reps, L1: 120 reps.

Modality Profile

Shuttle Sprint is monostructural cardio (running), Trap Bar Jump is weightlifting with external load. Two modalities split 50/50.