Workout Description

Why This Workout Is Easy

This workout features light loading (60% 1RM deadlifts with bands reduces actual load significantly) and basic movements with excellent work-to-rest ratio (30s work/30s rest). The banded deadlifts become easier as fatigue sets in, and hollow rocks are low-intensity core work. The 6-round format with built-in recovery prevents significant fatigue accumulation, making this accessible for most CrossFitters without scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Maximum effort banded deadlifts and hollow body rocks for 30 seconds each round will heavily tax posterior chain and core muscular endurance.
• Endurance (7/10): Six rounds of 30s work/30s rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the interval structure.
• Strength (6/10): Banded deadlifts at 60% 1RM provide moderate strength stimulus, though band resistance varies throughout range of motion.
• Speed (4/10): 30-second intervals require quick transitions between movements and maintaining high rep rates within each work period.
• Flexibility (3/10): Deadlift hip hinge pattern and hollow body position require moderate hip and thoracic spine mobility but nothing extreme.
• Power (2/10): Banded deadlifts allow some explosive hip extension, but hollow rocks are isometric holds with minimal power component.

Benchmark Notes

This workout consists of 6 rounds of 30 seconds ON/OFF intervals with banded deadlifts at 60% 1RM and hollow body rocks. Since it's scored as 'Reps', I'm calculating total repetitions across all movements and rounds. Movement Analysis: - Banded Deadlifts (60% 1RM): With bands providing assistance/resistance, these can be performed at a moderate pace. At 60% load with band assistance, expect 8-12 reps per 30-second interval for elite athletes, 6-10 for intermediate, 4-8 for beginners. - Hollow Body Rocks: These are bodyweight core movements that can be performed rapidly. Elite athletes can maintain 15-20 reps per 30-second interval, intermediate 12-16, beginners 8-12. Round-by-Round Breakdown: Each round = 30s banded deadlifts + 30s hollow body rocks Elite (L9-L10): - Banded DL: 10-12 reps per round × 6 rounds = 60-72 reps - Hollow rocks: 18-20 reps per round × 6 rounds = 108-120 reps - Total: 168-192 reps, with minimal fatigue due to short intervals and rest periods - Target L10: ~360 reps, L9: ~330 reps Intermediate (L5-L6): - Banded DL: 7-9 reps per round × 6 rounds = 42-54 reps - Hollow rocks: 13-15 reps per round × 6 rounds = 78-90 reps - Total: 120-144 reps with moderate fatigue accumulation - Target L5: ~240 reps Beginner (L1-L2): - Banded DL: 4-6 reps per round × 6 rounds = 24-36 reps - Hollow rocks: 8-10 reps per round × 6 rounds = 48-60 reps - Total: 72-96 reps with significant fatigue and form breakdown - Target L1: ~120 reps The 30-second ON/OFF format allows for recovery between intervals, preventing severe fatigue accumulation typical in longer continuous workouts. The banded deadlifts at 60% 1RM are moderate intensity, and hollow body rocks are sustainable for short bursts. Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

Banded Deadlift is a weightlifting movement with external resistance (band), while Hollow Body Rock is a bodyweight gymnastics core movement. Two modalities present: 50% Weightlifting, 50% Gymnastics.