Workout Description

Why This Workout Is Hard

The 315/205lb deadlifts are heavy for most athletes, requiring 85-90% 1RM loads. While only 3 reps per round seems manageable, the 400m runs provide minimal recovery for the posterior chain and grip. The lateral box jumps, though light volume, add leg fatigue between heavy pulling sessions. Over 5 rounds, this creates significant cumulative fatigue on the deadlifts, forcing most athletes to scale the weight considerably.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy deadlifts at 315/205 require significant maximal strength, making this the primary strength demand of the workout.
• Endurance (7/10): Five rounds of 400m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Stamina (6/10): Moderate volume of deadlifts and box jumps across five rounds will challenge muscular endurance, especially grip and posterior chain.
• Power (6/10): Lateral box jumps are explosive movements requiring significant power output, complementing the strength-based deadlifts.
• Speed (4/10): Transitions between movements and maintaining pace during runs matter, but heavy deadlifts naturally slow cycling speed.
• Flexibility (3/10): Deadlifts require hip hinge mobility and box jumps need ankle/hip flexibility, but nothing extreme is demanded.

Movements

• Lateral Box Jump
• Deadlift
• Run

Benchmark Notes

This workout is very similar to Kelly (5 rounds: 400m run, 30 box jump 24/20, 30 wall ball 20/14) but with fewer reps per round. Kelly anchors: L10 930-1050 sec, L5 1260-1440 sec, L1 1800-2100 sec. Breaking down this workout: Round 1 (fresh): 400m run 75-120 sec, 3 deadlifts at 315/205 (6-9 sec), 4 lateral box jumps (6-8 sec) = 87-137 sec per round. With 5 rounds and progressive fatigue: Round 1: 87-137 sec, Round 2: 96-151 sec (1.1x), Round 3: 104-164 sec (1.2x), Round 4: 113-178 sec (1.3x), Round 5: 130-205 sec (1.5x). Total: 530-835 sec plus transitions (5-10 sec per round) = 555-885 sec. However, the heavy deadlifts (315/205) will cause significant grip and posterior chain fatigue affecting the runs in later rounds. The lateral box jumps also require more coordination than standard box jumps. Adjusting upward by 20-30% from base calculation: L10 720-840 sec, L5 1080-1200 sec, L1 1620-1800 sec. Final targets: L10: 720-840 sec, L5: 1080-1200 sec, L1: 1620-1800 sec.

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Deadlift (weightlifting with external load), and Lateral Box Jump (gymnastics bodyweight movement). Equal distribution with slight rounding to weightlifting.