Workout Description

Why This Workout Is Very Hard

This workout combines heavy deadlifts (80-85% 1RM for most) with high-skill movements in a continuous format across 8 rounds. The 315/205 deadlifts will severely tax grip and posterior chain, directly compromising handstand push-up performance. Toes-to-bar further compounds grip fatigue. With no built-in rest and 24 total deadlifts at this weight, most athletes will hit failure on multiple movements, requiring significant scaling.

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 combined with posterior chain work tests muscular endurance across multiple muscle groups.
• Strength (8/10): Heavy deadlifts at 315/205 pounds require significant maximal strength, especially as fatigue accumulates through eight demanding rounds.
• Endurance (7/10): Eight rounds of continuous work with heavy deadlifts and gymnastics movements creates significant cardiovascular demand and aerobic stress throughout.
• Flexibility (6/10): Handstand push-ups demand shoulder mobility, toes-to-bar requires hamstring flexibility, and deadlifts need hip hinge mobility throughout range.
• Speed (6/10): Fast transitions between three distinct movement patterns and maintaining pace across eight rounds requires efficient cycling and time management.
• Power (3/10): Deadlifts have some power component from the floor, but overall emphasis is on strength endurance rather than explosive movement.

Movements

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

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 Rounds 3-4 (1.15x multiplier): - Fatigue increases time to 78 sec per round - HSPU become more challenging, requiring more rest Rounds 5-6 (1.25x multiplier): - Time increases to 85 sec per round - Set breaking becomes more frequent Rounds 7-8 (1.4x multiplier): - Final rounds take 95 sec each - Significant grip fatigue from deadlifts affects T2B - HSPU require frequent singles Total Time Calculation: - Rounds 1-2: 136 sec - Rounds 3-4: 156 sec - Rounds 5-6: 170 sec - Rounds 7-8: 190 sec - Total: 652 sec (10:52) This represents a median (L5) performance. The workout is similar to DT in structure but with heavier deadlifts and different gymnastics movements. DT anchor shows L5 at 540-660 sec, but this workout's heavier deadlifts (315 vs 155) and challenging HSPU justify the longer times. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

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