Workout Description

Why This Workout Is Hard

The 255/165lb deadlifts are moderately heavy for most athletes, but the continuous 16-minute AMRAP format with no built-in rest creates significant fatigue accumulation. Double-unders require coordination that degrades under fatigue, while elevated reverse lunges add unilateral leg demand after heavy pulling. The combination of moderate-heavy loading with sustained work and movement interference from grip/posterior chain fatigue makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double unders and lunges combined with repeated deadlifts will heavily tax muscular endurance, especially grip and legs.
• Endurance (7/10): A 16-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Speed (7/10): AMRAP format rewards quick transitions and efficient movement cycling, with double unders particularly demanding rapid turnover and coordination.
• Strength (6/10): Deadlifts at 255/165 represent moderate to heavy loading that requires significant strength, especially as fatigue accumulates over 16 minutes.
• Power (6/10): Double unders require explosive calf and coordination power, while deadlifts demand hip extension power, creating moderate power demands throughout.
• Flexibility (4/10): Elevated reverse lunges demand good hip and ankle mobility, while deadlifts require adequate hamstring and hip flexibility for proper positioning.

Movements

• Reverse Lunge
• Deadlift
• Double-Under

Benchmark Notes

This 16-minute AMRAP contains 30 double-unders (15 seconds fresh), 5 deadlifts at 255/165 (10-12 seconds fresh), and 20 alternating reverse lunges with front foot elevated on a 45lb plate (20-24 seconds fresh). One complete round takes approximately 45-51 seconds when fresh. The closest anchor is Cindy (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats), where L10 achieves 25-30 rounds, L5 gets 15-18 rounds, and L1 manages 6-8 rounds. However, this workout is significantly more demanding due to: 1) Heavy deadlifts (255/165 vs bodyweight movements), 2) Technical double-unders requiring rhythm and coordination, 3) Challenging elevated reverse lunges, 4) Shorter time domain (16 vs 20 minutes). Round-by-round breakdown: Rounds 1-3 (fresh): 45-50 sec/round, Rounds 4-6: 55-65 sec/round as deadlift grip and double-under rhythm deteriorate, Rounds 7-9: 70-85 sec/round with significant set breaking on deadlifts and double-under trips, Rounds 10+: 90-120 sec/round with frequent rest. Elite athletes (L10) can maintain better pacing and technique, completing 9+ rounds. Average CrossFitters (L5) will struggle with the heavy deadlifts and double-under volume, achieving 6-7 rounds. Beginners (L1) may need to scale significantly and will likely complete 3-4 rounds. Final targets: L10: 9+ rounds, L5: 6-7 rounds, L1: 3-4 rounds.

Modality Profile

Double-Under is gymnastics (bodyweight coordination), Deadlift and Reverse Lunge are weightlifting movements. With 1 gymnastics and 2 weightlifting movements, the breakdown is 33% gymnastics and 67% weightlifting.