Workout Description

Why This Workout Is Hard

The 225/155lb deadlifts are moderately heavy for most athletes, but the continuous 12-round format with no built-in rest creates significant grip and posterior chain fatigue. Pull-ups immediately after deadlifts compounds grip fatigue, while toes-to-bar adds core demand under accumulated fatigue. The high volume (36 deadlifts, 48 pull-ups, 60 T2B) with movement interference and no recovery periods elevates this beyond medium difficulty for the average athlete.

Benchmark Times for Deadlifts, Pull Ups, Toes to Bar (:40 - :55)

• 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 pulling movements (48 pull-ups, 60 toes to bar) will severely test upper body and grip stamina over multiple rounds.
• Endurance (7/10): Twelve rounds of continuous work with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Strength (6/10): Deadlifts at 225/155 provide moderate strength demand, while pull-ups and toes to bar require solid relative strength throughout.
• Speed (6/10): Twelve rounds require efficient transitions and consistent cycling speed to maintain intensity without burning out early.
• Flexibility (4/10): Toes to bar demands good shoulder and hip flexibility, while deadlifts require adequate hip hinge mobility for proper positioning.
• Power (3/10): Deadlifts have some power component from the floor, but overall this is more about sustained output than explosive movement.

Movements

• Toes-to-Bar
• Deadlift
• Pull-Up

Benchmark Notes

This workout consists of 12 rounds of 3 deadlifts (225/155), 4 pull-ups, and 5 toes-to-bar. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Deadlift (225/155): At moderate load, approximately 2-3 seconds per rep when fresh - Pull-ups: 1-2 seconds per rep when fresh - Toes-to-bar: 1.5-2.5 seconds per rep when fresh Per round when fresh: 3 deadlifts (6-9 sec) + 4 pull-ups (4-8 sec) + 5 toes-to-bar (7.5-12.5 sec) + transitions (3-6 sec) = 20.5-35.5 seconds per round Fatigue Analysis by Round Groups: - Rounds 1-3: 1.0x multiplier, ~25 sec/round average - Rounds 4-6: 1.15x multiplier, ~29 sec/round - Rounds 7-9: 1.3x multiplier, ~33 sec/round - Rounds 10-12: 1.5x multiplier, ~38 sec/round Total estimated time: (3×25) + (3×29) + (3×33) + (3×38) = 75 + 87 + 99 + 114 = 375 seconds for elite athletes Set Breaking Considerations: As fatigue sets in, athletes will break pull-ups and toes-to-bar into smaller sets: - Elite: Minimal breaking until round 8+ - Intermediate: Breaking starts round 5-6 - Recreational: Breaking from round 3+ This adds 5-15 seconds per round in later rounds for rest between broken sets. Adjusted totals: - Elite (L9-L10): 360-420 seconds (6:00-7:00) - Advanced (L7-L8): 480-540 seconds (8:00-9:00) - Intermediate (L5-L6): 600-720 seconds (10:00-12:00) - Recreational (L1-L4): 840-1080 seconds (14:00-18:00) Cross-reference with anchors: This workout is similar to a high-volume gymnastics workout like Angie (100 pull-ups + 100 push-ups + 100 sit-ups + 100 air squats) but with added deadlifts and shorter duration. Angie benchmarks are L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. Our workout has 48 pull-ups + 60 toes-to-bar + 36 deadlifts, which is significantly less volume than Angie's 400 total reps, justifying faster 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), Pull-Up (G), Toes-to-Bar (G). Two gymnastics movements (67%) and one weightlifting movement (33%).