Workout Description

Why This Workout Is Medium

While 225/155lb deadlifts are moderately heavy for the average athlete, the low volume (25 total reps) and natural break between rounds allows adequate recovery. Push-ups don't significantly interfere with deadlift performance. The workout will take 8-12 minutes with built-in rest periods. Most CrossFitters can complete as prescribed, though some may need to reduce deadlift weight slightly. The combination creates manageable fatigue accumulation.

Benchmark Times for SPARK PLUG

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Fifty total push-ups will significantly challenge upper body muscular endurance, while deadlifts add posterior chain stamina demands.
• Endurance (6/10): Five rounds of continuous work with moderate rep counts will elevate heart rate and challenge cardiovascular capacity throughout the workout.
• Strength (6/10): Deadlifts at 225/155 pounds require substantial strength, though the moderate load allows for multiple reps across five rounds.
• Speed (4/10): Transitioning between push-ups and deadlifts efficiently while maintaining consistent pace across five rounds requires good movement cycling.
• Flexibility (3/10): Push-ups require shoulder mobility and deadlifts demand hip hinge flexibility, but both are standard movement patterns.
• Power (2/10): Deadlifts have some power component from the floor, but the moderate load and rep scheme emphasize strength endurance over explosiveness.

Movements

• Push-Up
• Deadlift

Benchmark Notes

This workout consists of 5 rounds of 10 push-ups and 5 deadlifts at 225/155 lbs. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis: - Push-ups: 1-1.5 sec per rep when fresh - Deadlifts at 225 lbs: 2-3 sec per rep (moderate-heavy load) Round-by-round breakdown: Round 1 (fresh): 10 push-ups (12 sec) + 5 deadlifts (12 sec) + transitions (5 sec) = 29 sec Round 2: Apply 1.0x multiplier = 29 sec Round 3: Apply 1.15x multiplier = 33 sec Round 4: Apply 1.25x multiplier = 36 sec Round 5: Apply 1.35x multiplier = 39 sec Total base time: ~166 sec for elite athletes However, this workout has significant grip and posterior chain demands from the deadlifts, plus upper body fatigue from push-ups. The 225 lb deadlift is moderately heavy for most athletes, requiring more rest between reps in later rounds. Push-ups will also break down significantly after round 2-3. Adjustments for fatigue and set breaking: - Deadlifts will require singles or doubles in later rounds with 5-10 sec rest - Push-ups will break into smaller sets (5-3-2 pattern) with brief rests - Additional 30-45 seconds per round for set breaks and recovery This gives us approximately: Elite (L10): 4:30-5:00 (270-300 sec) Advanced (L5): 6:00-7:00 (360-420 sec) Novice (L1): 10:00-12:00 (600-720 sec) These times align with moderate-intensity CrossFit workouts featuring strength and bodyweight combinations. The deadlift loading prevents this from being a pure sprint like Fran, but the relatively low volume keeps it from being a long grind. Final targets: L10: 270 sec, L5: 420 sec, L1: 720 sec

Modality Profile

Push-Up is a bodyweight gymnastics movement (50%) and Deadlift is a barbell weightlifting movement (50%). No monostructural cardio movements present.