Workout Description

Why This Workout Is Very Hard

This workout combines heavy deadlifts (315/205) with high-skill movements (HSPU) across 8 rounds with no built-in rest. The deadlift weight is near 1RM territory for average athletes, creating massive grip and posterior chain fatigue that directly compromises handstand push-ups. The continuous format prevents recovery, and most athletes will hit failure on HSPU early, forcing extended rest periods. The combination of maximal strength demands with gymnastics skills under severe fatigue makes this extremely challenging.

Benchmark Times for BOTTOMS UP

• 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 upper body pulling and pushing through handstand push-ups and toes-to-bar will severely test muscular endurance capabilities.
• Strength (8/10): Heavy deadlifts at 315/205 pounds require substantial maximal strength, especially when fatigued from previous rounds and gymnastics movements.
• Endurance (7/10): Eight rounds of continuous work with heavy deadlifts and challenging gymnastics movements creates significant cardiovascular demand and aerobic stress.
• Flexibility (6/10): Handstand push-ups demand significant shoulder mobility while toes-to-bar requires substantial hip and hamstring flexibility for proper execution.
• Speed (5/10): Success depends on maintaining consistent pace across eight rounds while managing transitions between three distinctly different movement patterns and demands.
• Power (3/10): Deadlifts require some explosive hip extension, but the heavy load and high fatigue limit true power expression throughout the workout.

Movements

• Toes-to-Bar
• Deadlift
• Handstand Push-Up

Benchmark Notes

This workout consists of 8 rounds of 3 deadlifts (315/205), 4 handstand push-ups, and 5 toes-to-bar. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Deadlifts at 315/205: Heavy load requiring singles or doubles, approximately 3-4 sec per rep fresh - Handstand Push-Ups: Complex movement requiring 8-12 sec per rep in multi-movement WODs - Toes-to-Bar: 1.5-2.5 sec per rep fresh Round-by-Round Breakdown: Rounds 1-2 (1.0x multiplier): - 3 deadlifts: 12 sec - 4 HSPU: 40 sec - 5 T2B: 10 sec - Transitions: 6 sec - Total per round: 68 sec - 2 rounds: 136 sec Rounds 3-4 (1.15x multiplier): - Fatigue increases times to 78 sec per round - 2 rounds: 156 sec Rounds 5-6 (1.25x multiplier): - Further fatigue increases to 85 sec per round - 2 rounds: 170 sec Rounds 7-8 (1.4x multiplier): - Heavy fatigue increases to 95 sec per round - 2 rounds: 190 sec Total Elite Time: 136 + 156 + 170 + 190 = 652 sec This workout is similar to DT (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) which has L10 anchors of 360-420 sec for males. However, this workout has heavier deadlifts (315 vs 155), more rounds (8 vs 5), and includes HSPU/T2B instead of hang cleans/push jerks. The heavier deadlifts and additional rounds justify significantly longer times. Adjusting from DT anchor: The heavier deadlifts (+160 lbs) and 60% more rounds (8 vs 5) warrant approximately 80-90% longer times. This places elite performance around 650-750 seconds, which aligns with my calculation. Final targets - L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

3 movements total: Deadlift (W), Handstand Push-Up (G), Toes-to-Bar (G). Two gymnastics movements (67%) and one weightlifting movement (33%).