Workout Description

Why This Workout Is Medium

The 225/155lb deadlifts and 50/35lb thrusters are moderate loads for average CrossFitters. While 7 rounds creates meaningful volume, the 1-minute rest between rounds provides adequate recovery to prevent complete breakdown. Double-unders may be the limiting factor for some, but the rep scheme allows for brief breaks. The work-to-rest ratio keeps this manageable - challenging but not crushing like continuous high-intensity formats.

Benchmark Times for WOD

• Elite: <19:00
• Advanced: 20:00-21:00
• Intermediate: 22:00-23:30
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume deadlifts and thrusters will heavily tax posterior chain and shoulder stamina, while double unders challenge calf endurance over multiple rounds.
• Endurance (7/10): Seven rounds with mixed movements and one-minute rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Strength (6/10): Moderate-heavy deadlifts at 225/155 and weighted thrusters require significant strength, though not maximal loads for most athletes.
• Power (6/10): Double unders are purely explosive, thrusters combine power with strength, while deadlifts are more strength-focused but still require hip drive.
• Speed (5/10): One-minute rest allows partial recovery, but maintaining intensity across seven rounds requires smart pacing and efficient movement transitions.
• Flexibility (4/10): Deadlifts demand posterior chain mobility, thrusters require overhead and front rack flexibility, and double unders need basic shoulder mobility.

Movements

• Dumbbell Thruster
• Deadlift
• Double-Under

Scaling Options

Reduce deadlift weight to 185/125 or 155/105 lbs. Scale double unders to 60 single unders or 15 double under attempts. Lower DB weight to 35/25 or 25/15 lbs. Consider reducing to 5 rounds for newer athletes. Extend rest to 90 seconds if needed to maintain quality movement.

Scaling Explanation

Scale deadlifts if you can't maintain sets of 3+ throughout. Scale double unders if you can't string together 10+ consistently. Scale DB weight if you can't complete 10 reps in 2 sets or less. Goal is to finish each round in 2-4 minutes with good movement quality. Scale volume if workout exceeds 35 minutes total.

Intended Stimulus

Moderate-intensity glycolytic workout lasting 20-30 minutes. Tests strength endurance across multiple movement patterns with built-in recovery. Primary challenge is maintaining power output through accumulated fatigue while managing grip strength and coordination under duress.

Coach Insight

Treat each round as a mini-sprint with the rest as active recovery. Break deadlifts early (3-2 or singles) to preserve grip. Double unders should be unbroken - if you miss, reset quickly. DB thrusters are the make-or-break movement - consider 6-4 or 5-5 splits. Use the 1-minute rest to shake out grip, take 3-4 deep breaths, and prepare mentally for the next round. Don't go out too hot on round 1-2.

Benchmark Notes

This is a 7-round workout with prescribed rest periods. Base movement times: Deadlifts (225/155) = 2.5 sec/rep fresh, Double Unders = 0.5 sec/rep, DB Thrusters (50/35) = 2.5 sec/rep. Round 1 calculation: 5 deadlifts (12.5s) + 30 double unders (15s) + 10 thrusters (25s) + transitions (8s) = 60.5s work + 60s rest = 120.5s total. Applied progressive fatigue multipliers: Rounds 1-2 at 1.0x, Rounds 3-4 at 1.15x, Rounds 5-6 at 1.25x, Round 7 at 1.4x. Total work time breakdown: R1=60.5s, R2=60.5s, R3=69.6s, R4=69.6s, R5=75.6s, R6=75.6s, R7=84.7s. With 6 rest periods of 60s each = 360s. Elite total (L10) = 816s work + 360s rest = 1176s. Applied standard CrossFit time distribution with 10-20% spreads between levels for medium-duration workout.

Modality Profile

3 movements total: Deadlift (W), Double-Under (G), Dumbbell Thruster (W). Two weightlifting movements (67%) and one gymnastics movement (33%).