Workout Description

Why This Workout Is Hard

The 225/155lb deadlifts are moderately heavy for most athletes, but the continuous 7-round format with no built-in rest creates significant cumulative fatigue. Double-unders and pull-ups pre-fatigue the grip and shoulders before each deadlift set, while the deadlifts compromise grip strength for subsequent pull-ups. This interference pattern across 7 rounds, combined with the moderate-heavy loading, pushes this into Hard territory despite individually manageable elements.

Benchmark Times for WOD

• 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 pull-ups across seven rounds will heavily tax upper body muscular endurance, especially grip strength and lat stamina.
• Endurance (7/10): Seven rounds of continuous work with double unders, pull-ups, and deadlifts creates significant cardiovascular demand with minimal rest between movements.
• Speed (7/10): Fast cycling between three different movement patterns with grip interference creates high demand for quick transitions and sustained pace.
• Strength (6/10): Deadlifts at 225/155 provide moderate strength demand, while pull-ups require significant relative strength throughout multiple rounds.
• Power (6/10): Double unders demand explosive coordination and timing, while deadlifts require hip drive power, creating moderate power requirements.
• Flexibility (3/10): Pull-ups require shoulder mobility and deadlifts need hip hinge flexibility, but nothing extreme for these basic movement patterns.

Movements

• Deadlift
• Pull-Up
• Double-Under

Benchmark Notes

This workout consists of 7 rounds of 30 double unders, 9 pull-ups, and 5 deadlifts at 225/155 lbs. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Double Unders: 30 reps at 0.5 sec/rep = 15 sec fresh, but in sets of 10-15 with brief pauses - Pull-Ups: 9 reps at 1.5 sec/rep = 13.5 sec fresh, likely done in 2-3 sets - Deadlifts: 5 reps at 225/155 lbs at 2.5 sec/rep = 12.5 sec fresh - Transitions: ~5 sec between movements Round-by-Round Breakdown (Elite Level): Round 1: DU 18 sec + PU 15 sec + DL 13 sec + transitions 10 sec = 56 sec Round 2: DU 20 sec + PU 16 sec + DL 14 sec + transitions 10 sec = 60 sec Round 3: DU 22 sec + PU 18 sec + DL 15 sec + transitions 10 sec = 65 sec Round 4: DU 24 sec + PU 20 sec + DL 16 sec + transitions 10 sec = 70 sec Round 5: DU 26 sec + PU 22 sec + DL 17 sec + transitions 10 sec = 75 sec Round 6: DU 28 sec + PU 24 sec + DL 18 sec + transitions 10 sec = 80 sec Round 7: DU 30 sec + PU 26 sec + DL 19 sec + transitions 10 sec = 85 sec Total Elite Time: ~490 sec (8:10) Fatigue Considerations: - Double unders become increasingly difficult to maintain rhythm - Pull-ups require more set breaking as rounds progress - Deadlifts at 225/155 are moderately heavy, causing cumulative fatigue - Grip fatigue from pull-ups affects deadlift performance This workout is similar to a medium-duration mixed modal workout. Using Helen (3 rounds with pull-ups) as a reference anchor, but adjusting for the higher volume (7 rounds vs 3) and heavier deadlifts. Helen L10 is 450-510 sec for males, but this workout has more than double the rounds, so I'm estimating elite times around 360-420 sec, with recreational athletes taking 15-18 minutes. Final Targets: - L10 (Elite): 360 sec (6:00) - L5 (Average): 600 sec (10:00) - L1 (Beginner): 1080 sec (18:00)

Modality Profile

Double-Under and Pull-Up are gymnastics movements (bodyweight coordination and strength), while Deadlift is weightlifting. With 2 gymnastics movements and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.