Workout Description

Why This Workout Is Hard

The 225/155lb deadlifts are moderately heavy for most athletes, but the continuous 8-round format with no built-in rest creates significant cumulative fatigue. Double-unders require coordination that degrades under fatigue, while push-ups become increasingly difficult as shoulders fatigue from deadlifts. The combination of moderate-heavy loading with high volume and movement interference across 8 unbroken rounds elevates this beyond medium difficulty.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pushing endurance from 96 total push-ups combined with grip and posterior chain fatigue from deadlifts.
• Endurance (7/10): Eight rounds of continuous work with double unders, deadlifts, and push-ups creates significant cardiovascular demand with minimal rest between movements.
• Strength (6/10): Moderate deadlift load at 225/155 requires significant strength output, especially as fatigue accumulates through eight demanding rounds.
• Speed (6/10): Fast cycling between three distinct movement patterns with grip interference and transition demands throughout eight rounds.
• Power (5/10): Double unders demand explosive calf and coordination power, while deadlifts require hip drive power from the floor.
• Flexibility (3/10): Basic hip hinge mobility for deadlifts and shoulder extension for push-ups, with minimal extreme range requirements.

Movements

• Push-Up
• Deadlift
• Double-Under

Benchmark Notes

This workout consists of 8 rounds of 30 double-unders, 6 deadlifts at 225/155, and 12 push-ups. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Double-Unders: 0.5 sec per rep when fresh = 15 sec per round - Deadlifts (225/155): 2.5 sec per rep at this moderate load = 15 sec per round - Push-Ups: 1.25 sec per rep = 15 sec per round - Base time per round: ~45 seconds - Transitions between movements: 3-5 sec each = 6-10 sec per round - Fresh round estimate: 51-55 seconds Fatigue Application: - Rounds 1-2: 1.0x multiplier = 55 sec each = 110 sec - Rounds 3-4: 1.15x multiplier = 63 sec each = 126 sec - Rounds 5-6: 1.25x multiplier = 69 sec each = 138 sec - Rounds 7-8: 1.4x multiplier = 77 sec each = 154 sec - Total estimated time: 528 seconds (8:48) This places the workout in medium-duration territory. The combination of cardio (double-unders), strength (deadlifts), and bodyweight pressing (push-ups) creates significant cumulative fatigue. The deadlift weight is moderate but will accumulate fatigue over 48 total reps, while push-ups will become increasingly difficult as shoulders fatigue. Cross-referencing with similar benchmarks: This workout has elements of both Annie (double-unders) and general strength endurance. Annie's 150 total double-unders with sit-ups has L10 at 300-360 seconds, but this workout has heavier loading with deadlifts and more total volume (240 double-unders, 48 deadlifts, 96 push-ups). Adjusting for the additional strength component and higher total volume, I'm estimating elite times around 6-7 minutes, with recreational athletes taking 15-18 minutes. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Double-Under and Push-Up are gymnastics movements (bodyweight coordination and strength), while Deadlift is a weightlifting movement with external load. With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G and 33% W.