Workout Description

Why This Workout Is Hard

The 315/205lb deadlifts are heavy for most athletes, requiring 20 total reps across 10 rounds. While there's brief recovery between rounds from toes-to-bar and double-unders, the grip fatigue accumulates significantly - deadlifts tax grip, then toes-to-bar immediately demand more grip strength. The continuous nature with minimal rest between movements creates substantial fatigue accumulation, making this challenging for the average CrossFitter despite manageable individual rep counts.

Benchmark Times for SANDSTORM

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of grip-intensive movements across ten rounds will severely test muscular endurance, especially posterior chain and core stamina.
• Endurance (7/10): Ten rounds of continuous work with heavy deadlifts and gymnastics creates significant cardiovascular demand and tests aerobic capacity throughout.
• Strength (7/10): Heavy deadlifts at 315/205 require substantial strength, though not maximal loads, creating significant strength demand per round.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while deadlifts require good hip hinge mobility and thoracic extension.
• Speed (5/10): Success depends on maintaining consistent pace across ten rounds while managing fatigue from grip-intensive movements and heavy pulls.
• Power (4/10): Double unders require some explosive hip extension and coordination, but heavy deadlifts limit overall power expression in the workout.

Movements

• Toes-to-Bar
• Deadlift
• Double-Under

Benchmark Notes

This workout consists of 10 rounds of 2 deadlifts (315/205), 4 toes-to-bar, and 12 double-unders. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Deadlifts at 315/205: Heavy load requiring singles or doubles, approximately 3-4 seconds per rep when fresh - Toes-to-Bar: Moderate gymnastics movement, 2-2.5 seconds per rep when fresh - Double-Unders: Quick cardio movement, 0.5 seconds per rep when fresh Round Breakdown (per round when fresh): - 2 Deadlifts: 6-8 seconds - 4 Toes-to-Bar: 8-10 seconds - 12 Double-Unders: 6 seconds - Transitions: 3-5 seconds - Total per round: 23-29 seconds Fatigue Multipliers Applied: - Rounds 1-2: 1.0x (25 sec/round) - Rounds 3-4: 1.1x (28 sec/round) - Rounds 5-6: 1.2x (30 sec/round) - Rounds 7-8: 1.3x (33 sec/round) - Rounds 9-10: 1.5x (38 sec/round) Special Considerations: - Heavy deadlifts will require longer rest between reps in later rounds - Grip fatigue from deadlifts will significantly impact toes-to-bar performance - Double-unders may break down due to accumulated fatigue - Set breaking becomes necessary: deadlifts as singles, toes-to-bar in sets of 2-3, double-unders may require multiple attempts Total Time Calculation: Elite (L10): ~6 minutes (360 seconds) - minimal set breaking, efficient transitions Advanced (L5): ~10 minutes (600 seconds) - moderate set breaking, some failed attempts Novice (L1): ~18 minutes (1080 seconds) - significant set breaking, many failed attempts, scaled weights This workout is similar to a heavy barbell chipper with gymnastics elements. The combination of heavy deadlifts with grip-intensive toes-to-bar creates significant interference, requiring longer rest periods and more set breaking as fatigue accumulates. Final targets: L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

Three movements: Deadlift (W), Toes-to-Bar (G), Double-Under (G). Two gymnastics movements and one weightlifting movement gives approximately 33% G, 67% W.