Workout Description

Why This Workout Is Hard

The 225/155lb deadlifts are heavy for most athletes, requiring significant grip and posterior chain engagement. Following immediately with max pull-ups creates severe grip fatigue interference with minimal recovery time. The EMOM format forces a demanding pace - athletes must complete both movements and transition within 60 seconds repeatedly for 10 rounds. This combination of heavy loading, grip-intensive movements, and time pressure creates substantial cumulative fatigue that will challenge most CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pull-ups will test upper body muscular endurance significantly, while deadlifts add posterior chain stamina demands.
• Endurance (7/10): Ten minutes of continuous work with minimal rest challenges cardiovascular system, especially during max rep pull-up sets.
• Strength (6/10): 225/155 deadlifts represent moderate to heavy loading for most athletes, testing posterior chain strength every minute.
• Speed (6/10): EMOM format demands efficient transitions and quick cycling through pull-ups to maximize reps within time constraints.
• Power (4/10): Deadlifts have some explosive component from the floor, but pull-ups are more grind-based endurance work.
• Flexibility (3/10): Deadlifts require hip hinge mobility and pull-ups need shoulder flexibility, but demands are moderate.

Movements

• Deadlift
• Pull-Up

Benchmark Notes

This is a 10-minute EMOM with 3 deadlifts at 225/155 followed by max pull-ups each minute. The score is total pull-ups completed across all 10 rounds. Movement breakdown: Each minute athletes perform 3 deadlifts (225/155) taking approximately 8-12 seconds including setup, then have remaining time for max pull-ups. Deadlifts at this load are moderate intensity - not maximal but demanding enough to create fatigue. Pull-up capacity per minute: Fresh state pull-ups take 1-2 seconds each. After deadlifts, athletes have roughly 45-50 seconds for pull-ups. Round 1-2: Athletes can likely hit 8-12 pull-ups per minute when fresh. Round 3-5: Cumulative fatigue from deadlifts begins affecting grip and posterior chain, reducing to 6-10 pull-ups per minute. Round 6-8: Significant fatigue sets in, pull-ups drop to 4-8 per minute with more set breaking. Round 9-10: Final rounds see major degradation, 2-6 pull-ups per minute as athletes struggle with grip and overall fatigue. Elite athletes (L10) maintain higher output throughout: averaging 22+ pull-ups across 10 minutes. Advanced athletes (L5) average 14 pull-ups per minute for 140 total. Novice athletes (L1) may only manage 6 pull-ups per minute for 60 total, with significant set breaking and longer rest periods. The deadlift loading creates substantial posterior chain and grip fatigue that directly impacts pull-up performance, making this more challenging than a straight pull-up EMOM. No direct anchor matches this format, but using Cindy (20-min AMRAP with pull-ups) as reference: Cindy L10 athletes do 25-30 rounds (125-150 pull-ups in 20 min), so 110+ pull-ups in 10 minutes with deadlift interference seems appropriate for elite level. Final targets - L10: 220+ reps, L5: 140 reps, L1: 60 reps.

Modality Profile

Two movements: Deadlift (Weightlifting) and Pull-Up (Gymnastics). Equal split between bodyweight and barbell movements.