Workout Description

Why This Workout Is Hard

The 255/165lb deadlifts are heavy for most athletes, requiring significant grip and posterior chain strength. Following immediately with chest-to-bar pull-ups creates severe grip fatigue interference with no recovery time. Seven rounds amplifies this fatigue accumulation progressively. The continuous format prevents adequate recovery between movements, making the combination much harder than either movement alone. Most athletes will need to scale weight or break reps significantly.

Benchmark Times for Deadlift, C2B Pull Ups

• 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): Forty-nine total deadlifts and chest-to-bar pull-ups will severely test posterior chain and upper body pulling stamina over multiple rounds.
• Endurance (7/10): Seven rounds of high-intensity work with heavy deadlifts and challenging pull-ups creates significant cardiovascular demand and aerobic stress.
• Strength (7/10): Heavy deadlifts at 255/165 pounds require significant strength, while chest-to-bar pull-ups demand strong relative strength for multiple reps.
• Speed (6/10): Maintaining consistent cycling between two demanding movements across seven rounds requires efficient transitions and sustainable pacing to avoid burnout.
• Flexibility (4/10): Deadlifts require hip hinge mobility and chest-to-bar pull-ups need shoulder and thoracic spine flexibility for full range of motion.
• Power (3/10): Deadlifts have some power component from the floor, but this workout emphasizes strength endurance over explosive power output.

Movements

• Chest-to-Bar Pull-Up
• Deadlift

Benchmark Notes

This workout consists of 7 rounds of 7 deadlifts at 255/165 lbs and 7 chest-to-bar pull-ups, totaling 49 reps of each movement. I'll analyze this using DT as the primary anchor, which is 5 rounds of 12 deadlift + 9 hang clean + 6 push jerk at 155/105 lbs (L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec). Movement breakdown: Deadlifts at 255/165 lbs are significantly heavier than DT's 155/105 lbs deadlifts (~65% heavier for males, ~57% heavier for females). Fresh deadlift at this load: 3-4 sec per rep. Chest-to-bar pull-ups are more demanding than regular pull-ups, requiring 1.5-2.5 sec per rep fresh. Round-by-round analysis: Rounds 1-2 (1.0x): 7 deadlifts at 3.5 sec = 24.5 sec, 7 C2B at 2 sec = 14 sec, transition 3 sec = 41.5 sec per round. Rounds 3-4 (1.15x): 47.7 sec per round. Rounds 5-6 (1.25x): 51.9 sec per round. Round 7 (1.35x): 56 sec. Total base time: 318 sec. Adding set breaks and fatigue: deadlifts will be broken into 4-3 or 5-2 sets in later rounds (+15-20 sec), C2B will be broken into 3-2-2 or 4-3 sets (+10-15 sec). Final adjustment for heavier loading compared to DT: the significantly heavier deadlifts and more demanding pull-up variation justify times about 15-20% slower than DT despite fewer total reps. Elite (L10): 360-420 sec, Advanced (L5): 540-660 sec, Novice (L1): 840-960 sec. Final targets - L10: 360 sec, L5: 600 sec, L1: 1080 sec.

Modality Profile

Two movements: Deadlift (Weightlifting) and Chest-to-Bar Pull-Up (Gymnastics). Equal split between bodyweight and barbell movements.