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 runs provide minimal recovery between rounds. Most average CrossFitters will need to scale the deadlift weight significantly, and the cumulative fatigue from heavy pulling with limited rest makes this challenging despite relatively low volume.

Benchmark Times for SPIN CYCLE

• 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:

• 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: 5 reps × 4-6 sec = 20-30 sec. DB shoulder press at 50lbs is moderate load, likely done in 2-3 sets. Fresh state: 8 reps × 2-3 sec = 16-24 sec. 200m run fresh state: 30-45 sec. Round 1 total: 66-99 sec. Round 2 (1.2x fatigue): 79-119 sec. Round 3 (1.3x fatigue): 86-129 sec. Adding transitions (10-15 sec between movements, 15-20 sec between rounds): ~45 sec total. Total time estimate: 275-392 sec (4:35-6:32). This workout is similar to a strength-endurance chipper with heavy deadlifts. Comparing to DT benchmark (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) where L10 is 360-420 sec, this workout has heavier deadlifts but fewer total reps and rounds. The 315lb deadlift significantly increases difficulty compared to DT's 155lb. Adjusting DT anchor downward due to fewer rounds but upward due to much heavier load. Final targets - L10: 330 sec (5:30), 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%.