Workout Description

Why This Workout Is Hard

The 50/35lb dumbbells create significant loading for 200ft total of walking lunges, while 100 total pull-ups is high volume. The death march will heavily fatigue the posterior chain and grip, then immediately transition to pull-ups with no recovery. This grip and systemic fatigue accumulation, combined with the continuous nature over 10 rounds, pushes this into Hard territory despite using fundamental movements.

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:

• Stamina (8/10): High volume pulling combined with loaded carries will severely test upper body and core muscular endurance over multiple rounds.
• Endurance (7/10): Ten rounds of continuous work with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the extended effort.
• Strength (6/10): Moderate dumbbell load for death march plus bodyweight pulling creates meaningful strength demands without being maximal effort.
• Speed (5/10): Pacing becomes critical to maintain consistent round times while managing grip fatigue and accumulated muscular stress.
• Flexibility (4/10): Death march requires good thoracic extension and shoulder mobility, while pull-ups demand overhead range of motion.
• Power (2/10): Both movements are primarily grinding efforts with minimal explosive component, focusing on sustained strength output.

Movements

• Dumbbell Death March
• Pull-Up

Benchmark Notes

This workout consists of 10 rounds of 20ft DB Death March (50/35) + 10 Pull-Ups. I'll analyze this as a time-based workout since no scoring method was provided. Movement Analysis: - DB Death March 20ft (50/35): This is a loaded carry with dumbbells, essentially a farmer's walk. At moderate pace, 20ft takes about 8-12 seconds fresh, but the overhead/front-loaded position makes it more demanding. - 10 Pull-Ups: In fresh state, this takes 10-20 seconds depending on skill level. Round-by-Round Breakdown: Rounds 1-2 (fresh): DB March ~10 sec, Pull-ups ~12 sec, transitions ~3 sec = 25 sec/round Rounds 3-4 (slight fatigue): DB March ~12 sec, Pull-ups ~15 sec, transitions ~4 sec = 31 sec/round Rounds 5-6 (moderate fatigue): DB March ~15 sec, Pull-ups ~18 sec, transitions ~5 sec = 38 sec/round Rounds 7-8 (high fatigue): DB March ~18 sec, Pull-ups ~22 sec, transitions ~6 sec = 46 sec/round Rounds 9-10 (severe fatigue): DB March ~22 sec, Pull-ups ~28 sec, transitions ~8 sec = 58 sec/round The DB Death March will heavily tax grip strength and shoulders, creating significant interference with pull-ups. The pull-ups will become increasingly broken as grip fails. Elite (L10): 2×25 + 2×31 + 2×38 + 2×46 + 2×58 = 50+62+76+92+116 = 396 seconds (~6:36) Advanced (L8): Add 25% = 495 seconds (~8:15) Intermediate (L5): Add 50% = 594 seconds (~9:54) Novice (L2): Add 100% = 792 seconds (~13:12) Beginner (L1): Add 125% = 891 seconds (~14:51) Cross-checking against anchors: This workout is most similar to a high-volume pull-up workout with added grip/shoulder fatigue from the loaded carries. Angie (400 total reps including 100 pull-ups) has L10 at 900-1080 seconds, but this workout has only 100 pull-ups total plus the carries, making it shorter but more grip-intensive. Final targets: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

Two movements: Dumbbell Death March (weighted carry - Weightlifting) and Pull-Up (bodyweight - Gymnastics). Equal 50/50 split between W and G modalities.