Workout Description

Why This Workout Is Hard

The 315/205lb deadlifts are heavy for most athletes, requiring 85-90% 1RM loads. While only 5 reps per round, the combination with shoulder press creates upper body fatigue that compounds grip demands. The 200m run provides minimal recovery before returning to heavy pulling. Three rounds accumulate significant fatigue, and the continuous format prevents adequate rest. Most athletes will need to scale the deadlift weight significantly.

Benchmark Times for SPIN CYCLE

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 6:45-7:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy deadlifts at 315/205 lbs represent significant loading that tests near-maximal strength capacity for most athletes.
• Stamina (7/10): Moderate rep ranges across three rounds will challenge muscular endurance, especially grip stamina from deadlifts affecting shoulder press performance.
• Endurance (6/10): Three rounds with running creates moderate cardiovascular demand, though rest periods between movements allow some recovery between efforts.
• Speed (4/10): For-time format encourages steady pacing and efficient transitions, but heavy loads limit cycling speed significantly.
• Flexibility (3/10): Deadlifts require hip hinge mobility and shoulder press demands overhead range of motion, but nothing extreme.
• Power (2/10): Deadlifts are primarily strength-focused grinding movements with minimal explosive component, shoulder press is controlled strength movement.

Movements

• Dumbbell Shoulder Press
• Deadlift
• Run

Benchmark Notes

This workout consists of 3 rounds of 5 deadlifts (315/205), 8 DB shoulder press (50/35), and 200m run. I'll analyze this as a time-based workout since no scoring method was provided. Movement breakdown per round: Deadlifts at 315lbs are heavy (likely 80-90% 1RM for most athletes), requiring singles or doubles with rest between reps. Fresh state: 3-4 sec per rep = 15-20 sec, plus 10-15 sec rest between mini-sets = 25-35 sec total. DB shoulder press at 50lbs is moderate load, can be done in 1-2 sets: 2-3 sec per rep = 16-24 sec, plus potential 5-10 sec break = 20-30 sec total. 200m run: 30-45 sec depending on fitness level. Round 1 (fresh): 25 + 20 + 30 = 75 sec, Round 2 (1.2x fatigue): 30 + 24 + 36 = 90 sec, Round 3 (1.4x fatigue): 35 + 28 + 42 = 105 sec. Add transitions between movements (5-10 sec each): 30 sec total. Total time estimate: 75 + 90 + 105 + 30 = 300 sec for elite athletes. This workout is similar to a strength-endurance chipper but shorter than most benchmarks. The heavy deadlifts and moderate pressing create significant fatigue, while the 200m runs provide active recovery but accumulate leg fatigue. Scaling from general CrossFit time distribution patterns for 5-minute workouts with 20-30% spreads between levels. Final targets - L10: 300 sec (5:00), L5: 450 sec (7:30), L1: 720 sec (12:00).

Modality Profile

Three movements total: Deadlift (W), Dumbbell Shoulder Press (W), Run (M). Two weightlifting movements and one monostructural movement, so W gets 67% and M gets 33%.