Workout Description

Why This Workout Is Hard

This workout progressively increases deadlift weight while decreasing reps, creating significant cumulative fatigue. The lateral barbell burpees between deadlift sets maintain elevated heart rate and grip fatigue. By the final rounds, athletes face 285/185lb deadlifts with compromised grip and legs from previous work. The 30-second rest is insufficient recovery between 2-minute AMRAPs. Most average CrossFitters will need to scale the heavier deadlift loads due to fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Progressive loading from 135/95 to 285/185 pounds on deadlifts represents a true test of maximum strength across multiple weight increments.
• Stamina (8/10): High-volume deadlifts combined with burpees across multiple rounds will severely test posterior chain and full-body muscular endurance capacity.
• Endurance (7/10): Five consecutive 2-minute AMRAPs with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the entire workout.
• Speed (6/10): AMRAP format demands quick transitions between movements and efficient cycling, especially important as fatigue accumulates with heavier weights.
• Power (4/10): Lateral burpees provide moderate explosive demand, but heavy deadlifts become more grinding as weight increases, reducing overall power requirements.
• Flexibility (3/10): Deadlifts require hip hinge mobility and burpees demand basic shoulder and hip flexibility, but nothing extreme or limiting.

Movements

• Deadlift
• Lateral Burpee Over Bar

Benchmark Notes

This is a ladder-style AMRAP workout with 5 rounds of 2 minutes each, progressively increasing deadlift weight while decreasing reps, with lateral barbell burpees remaining consistent. Let me break down each round: Round 1 (2 min): 10 DL @ 135/95 + 5 Lateral Barbell Burpees per cycle. Deadlifts at this weight take ~2 sec/rep, lateral barbell burpees ~4 sec/rep. Total cycle time ~30 seconds, allowing 4 complete cycles = 60 total reps. Round 2 (2 min): 8 DL @ 185/120 + 4 Lateral Barbell Burpees per cycle. Heavier deadlifts ~2.5 sec/rep, cycle time ~32 seconds, allowing 3-4 cycles = 36-48 reps. Round 3 (2 min): 6 DL @ 225/155 + 3 Lateral Barbell Burpees per cycle. Heavy deadlifts ~3 sec/rep, cycle time ~30 seconds, allowing 4 cycles = 36 reps. Round 4 (2 min): 4 DL @ 255/165 + 2 Lateral Barbell Burpees per cycle. Very heavy deadlifts ~3.5 sec/rep, cycle time ~22 seconds, allowing 5-6 cycles = 30-36 reps. Round 5 (2 min): 2 DL @ 285/185 + 1 Lateral Barbell Burpee per cycle. Max effort deadlifts ~4 sec/rep, cycle time ~12 seconds, allowing 10 cycles = 30 reps. Total rep calculation: Elite athletes can maintain high intensity across all rounds with minimal fatigue due to built-in rest periods. Expected totals: L10: ~280 reps, L5: ~200 reps, L1: ~120 reps. The 30-second rest periods between rounds help maintain performance, but the increasing deadlift weight creates natural pacing constraints. This workout doesn't match any specific benchmark anchor but follows a similar intensity pattern to Fight Gone Bad in terms of sustained high-rep output across multiple stations. The progressive loading creates a unique challenge where early rounds favor conditioning while later rounds test strength endurance. Final targets - L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Two movements: Deadlift (Weightlifting) and Lateral Burpee Over Bar (Gymnastics bodyweight movement). Equal split between G and W modalities.