Workout Description

Why This Workout Is Hard

The 315/205lb deadlifts are heavy for most athletes, requiring 21 total reps across 7 rounds with minimal rest between movements. The bike calories create leg fatigue before deadlifts, while double-unders demand coordination under accumulated fatigue. The continuous nature with short transitions prevents meaningful recovery. Most athletes will need to scale the deadlift weight significantly, and the combination of heavy pulling with cardio creates multiple limiting factors simultaneously.

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double unders (210 total) combined with repeated deadlifts will heavily tax grip strength and muscular endurance throughout.
• Endurance (7/10): Seven rounds of continuous work with bike calories creates significant cardiovascular demand, though brief rest periods between movements provide some recovery.
• Strength (7/10): Heavy deadlifts at 315/205 require significant strength, though only 3 reps per round keeps it from being maximal effort.
• Power (6/10): Double unders demand explosive hip extension and coordination, while deadlifts require powerful hip drive from the floor.
• Speed (6/10): Fast transitions between bike, barbell, and jump rope are crucial, plus maintaining quick double under cycling under fatigue.
• Flexibility (3/10): Deadlifts require hip hinge mobility and double unders need basic shoulder and ankle range of motion for efficient cycling.

Movements

• Air Bike
• Deadlift
• Double-Under

Benchmark Notes

This workout consists of 7 rounds of 10/8 calorie bike, 3 deadlifts at 315/205, and 30 double unders. Breaking down movement by movement: Calorie bike (10 cal): 15-25 sec fresh, scaling to 20-35 sec by round 7 with fatigue. Deadlift (315/205): Heavy load requiring singles with rest, approximately 15-25 sec per rep fresh, scaling to 20-35 sec by final rounds. Double unders: 15-25 sec for 30 reps fresh, but grip fatigue from deadlifts adds significant interference, scaling to 25-45 sec in later rounds. Transitions between movements: 3-8 sec each. Round-by-round breakdown with fatigue multipliers: Round 1-2 (1.0x): 60-80 sec per round. Round 3-4 (1.15x): 70-95 sec per round. Round 5-6 (1.25x): 75-105 sec per round. Round 7 (1.4x): 85-115 sec per round. Total estimated time: Elite 420-480 sec, Intermediate 600-720 sec, Novice 900-1080 sec. This workout combines heavy deadlifts with high-skill double unders under grip fatigue, similar to strength-cardio combinations but with unique grip interference patterns. The heavy deadlift load (315/205) requires careful pacing and the double unders become increasingly difficult as grip deteriorates. No direct anchor match, but scaling from DT (5 rounds barbell complex) and adjusting for heavier deadlift load and different movement pattern. Final targets: L10: 420 sec (7:00), L5: 660 sec (11:00), L1: 1080 sec (18:00).

Modality Profile

Three movements across all modalities: Double-Under (Gymnastics - bodyweight coordination skill), Bike (Monostructural - cyclical cardio), Deadlift (Weightlifting - barbell movement with external load)