Workout Description

Why This Workout Is Hard

The 315/205lb deadlifts are heavy for most athletes, requiring 85-90% of their 1RM. While only 7 reps per round seems manageable, the 400m runs provide minimal recovery - just enough to catch your breath but not reset grip or posterior chain fatigue. By round 3, grip strength and spinal erectors will be significantly compromised, forcing most athletes to break up the deadlifts or scale the weight considerably.

Benchmark Times for DEAD WEIGHT

• Elite: <5:40
• Advanced: 6:10-6:40
• Intermediate: 7:20-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): 315/205 lb deadlifts represent a substantial load for most athletes, requiring significant maximal strength to complete all reps with proper form.
• Endurance (7/10): Three rounds of running combined with heavy deadlifts creates significant cardiovascular demand, especially as grip and posterior chain fatigue accumulates across rounds.
• Stamina (6/10): Heavy deadlifts for 21 total reps will challenge posterior chain muscular endurance, particularly when combined with running between rounds without full recovery.
• Speed (4/10): Success depends on maintaining consistent running pace and efficient deadlift cycling, though the heavy load limits rapid movement transitions between exercises.
• Flexibility (3/10): Deadlifts require adequate hip hinge mobility and hamstring flexibility, while running demands basic range of motion through hip and ankle joints.
• Power (2/10): Heavy deadlifts are primarily strength-focused rather than explosive, and steady-state running doesn't emphasize power development or rapid force production.

Movements

• Deadlift
• Run

Benchmark Notes

This workout consists of 3 rounds of 7 deadlifts at 315/205 lbs followed by a 400m run. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis: - Deadlift at 315 lbs: This is a heavy load (typically 70-85% 1RM for most athletes). Each rep will take 3-4 seconds when fresh, but with this load, expect singles or doubles with 5-10 second rests between reps. - 400m Run: Fresh time ranges from 75-120 seconds depending on fitness level. Round-by-Round Breakdown: Round 1 (Fresh): - 7 Deadlifts: 7 reps × 4 sec + 6 rest periods × 8 sec = 76 seconds - Transition to run: 10 seconds - 400m Run: 90 seconds (moderate pace to preserve legs) - Total Round 1: ~176 seconds Round 2 (Fatigue 1.15x multiplier): - 7 Deadlifts: 76 × 1.15 = 87 seconds (longer rests, grip fatigue) - Transition: 10 seconds - 400m Run: 90 × 1.15 = 104 seconds (legs compromised from deadlifts) - Total Round 2: ~201 seconds Round 3 (Fatigue 1.3x multiplier): - 7 Deadlifts: 76 × 1.3 = 99 seconds (significant grip and back fatigue) - Transition: 10 seconds - 400m Run: 90 × 1.3 = 117 seconds (heavy leg fatigue) - Total Round 3: ~226 seconds Total Time Estimate: 176 + 201 + 226 = 603 seconds (~10 minutes) This workout doesn't match any iconic benchmarks exactly, but it's similar in structure to Helen (3 rounds with 400m runs) and has elements of heavy deadlift work like Linda. Helen's L5 benchmark is 630-750 seconds, but this workout has heavier deadlifts (315 vs bodyweight movements) which will slow it down significantly. The heavy deadlift load makes this more challenging than Helen's kettlebell swings and pull-ups. Adjusting from Helen's anchor: Helen L5 is 660-720 seconds. Given the much heavier deadlift load (315 lbs vs 53 lb kettlebell), I'm estimating this workout will be 15-20% slower overall, putting L5 around 480 seconds. Final Targets: - L10 (Elite): 340 seconds (5:40) - L5 (Average): 480 seconds (8:00) - L1 (Beginner): 720 seconds (12:00)

Modality Profile

Two modalities present: Deadlift (weightlifting with external load) and Run (monostructural cardio). Equal 50/50 split between weightlifting and monostructural with no gymnastics component.