Workout Description

Why This Workout Is Medium

While 225/155lb deadlifts are moderately heavy for the average athlete, the low volume (7 reps) and built-in recovery from double unders creates manageable fatigue accumulation. Double unders provide active recovery between deadlift sets, preventing grip and posterior chain overload. The 5-round structure allows pacing strategies. Most average CrossFitters can complete this as prescribed with appropriate rest between rounds, making it a solid medium-intensity workout.

Benchmark Times for Right Side Up

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

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume deadlifts (35 total) combined with 150 double unders tests posterior chain and grip endurance throughout multiple rounds.
• Endurance (7/10): Five rounds of continuous work with minimal rest creates significant cardiovascular demand, especially as grip fatigue accumulates from deadlifts into double unders.
• Strength (6/10): Moderate deadlift load at 225/155 requires significant strength output, though not maximal. Weight becomes more challenging as fatigue sets in.
• Speed (6/10): Fast transitions between movements and maintaining double under rhythm under fatigue are crucial for competitive times in this couplet format.
• Power (4/10): Double unders demand explosive calf and wrist snap power, while deadlifts require hip drive. Power output decreases as rounds progress.
• Flexibility (3/10): Deadlifts require hip hinge mobility and double unders need basic shoulder and ankle range of motion for efficient movement patterns.

Movements

• Deadlift
• Double-Under

Benchmark Notes

This workout consists of 5 rounds of 7 deadlifts at 225/155 lbs and 30 double-unders. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Deadlifts (225/155): At moderate load, approximately 2-3 seconds per rep when fresh - Double-Unders: Approximately 0.5 seconds per rep when in rhythm Round-by-Round Breakdown: Round 1 (Fresh): 7 deadlifts × 2.5 sec = 17.5 sec, 30 DUs × 0.5 sec = 15 sec, transition = 3 sec, total = 35.5 sec Round 2: Fatigue 1.05x, deadlifts = 18.4 sec, DUs = 15.8 sec (slight grip fatigue), transition = 3 sec, total = 37.2 sec Round 3: Fatigue 1.15x, deadlifts = 20.1 sec, DUs = 17.3 sec (more grip fatigue), transition = 3 sec, total = 40.4 sec Round 4: Fatigue 1.25x, deadlifts = 21.9 sec, DUs = 18.8 sec, transition = 3 sec, total = 43.7 sec Round 5: Fatigue 1.35x, deadlifts = 23.6 sec, DUs = 20.3 sec, transition = 3 sec, total = 46.9 sec Total for elite athlete: ~203 seconds (3:23) This workout is similar to a moderate-intensity couplet with grip-intensive movements. The deadlift load is moderate (not maximal), and double-unders create cumulative grip and coordination fatigue. I'm using a baseline calculation rather than a specific anchor, as this doesn't match any iconic benchmarks exactly. For recreational athletes, expect significant set breaking on deadlifts (sets of 3-4) and double-under trip-ups, leading to much longer times. The grip fatigue from deadlifts will significantly impact double-under efficiency in later rounds. Final targets: L10: 330 sec (5:30), L5: 450 sec (7:30), L1: 720 sec (12:00)

Modality Profile

Two movements: Deadlift (Weightlifting) and Double-Under (Gymnastics bodyweight coordination skill). Equal split between W and G modalities.