Workout Description

Why This Workout Is Hard

The 315/205 deadlifts are heavy for most athletes, requiring 85-90% 1RM loads. While the EMOM format provides rest, 7 minutes of heavy deadlifts creates significant CNS and grip fatigue. The max push-ups immediately after compounds this - grip fatigue from deadlifts directly impairs push-up performance. The combination of heavy loading with accumulated fatigue and movement interference makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy deadlifts at 315/205 pounds require substantial maximal strength, representing a significant percentage of most athletes' one-rep max.
• Stamina (7/10): Max rep push-ups after heavy deadlifts creates significant upper body muscular endurance demand, especially as fatigue accumulates each minute.
• Speed (5/10): EMOM format requires efficient transitions between deadlifts and push-ups, with time pressure to maximize push-up volume each minute.
• Endurance (4/10): Seven minutes of continuous work with minimal rest challenges cardiovascular system moderately, but duration is relatively short for pure endurance.
• Flexibility (3/10): Deadlifts require hip hinge mobility and push-ups need shoulder/thoracic extension, but demands are moderate for both movements.
• Power (2/10): Deadlifts are performed as strength efforts rather than explosive pulls, and push-ups are endurance-focused rather than power-based.

Movements

• Push-Up
• Deadlift

Benchmark Notes

This is a 7-minute EMOM with 3 deadlifts at 315/205 followed by max push-ups each minute. The deadlifts are heavy (approximately 80-90% 1RM for most athletes), making this primarily a push-up endurance test under significant fatigue. Movement breakdown: Deadlifts at 315/205 will take 8-12 seconds for elite athletes, 12-18 seconds for intermediate, and 15-25 seconds for beginners, leaving 48-52, 42-48, and 35-45 seconds respectively for push-ups. Fresh push-up rate is 1-1.5 sec/rep, but under deadlift fatigue this degrades significantly. Round-by-round analysis: Minutes 1-2: Athletes can maintain 15-25 push-ups (elite), 10-18 (intermediate), 5-12 (beginner). Minutes 3-4: Fatigue sets in, reducing to 12-20, 8-15, 4-10 respectively. Minutes 5-6: Significant degradation to 8-15, 6-12, 3-8. Minute 7: Final push yields 5-12, 4-10, 2-6. This creates a total range of approximately 70-147 reps for elite down to 21-63 for beginners. The heavy deadlift loading creates substantial systemic fatigue that dramatically impacts push-up performance compared to fresh state. No direct anchor matches this format, but the rep ranges align with high-fatigue bodyweight endurance patterns seen in workouts like Angie's push-up component under time pressure. Final targets: L10: ~147 reps, L5: ~91 reps, L1: ~35 reps.

Modality Profile

Two movements: Push-Up (Gymnastics bodyweight movement) and Deadlift (Weightlifting external load movement). Equal split between G and W modalities.