Workout Description

Why This Workout Is Very Hard

This workout combines extremely heavy deadlifts (up to 405/260) with high-volume wall balls and running, creating massive fatigue accumulation. The ascending weight scheme means athletes hit near-maximal loads while already fatigued from previous rounds. Partner format provides minimal rest between movements. The 1RM bench press finale under extreme fatigue adds another maximal element. Multiple limiting factors (strength, conditioning, grip) hit simultaneously throughout 40 minutes.

Benchmark Times for WOD

• Elite: <20:00
• Advanced: 22:00-24:00
• Intermediate: 26:00-28:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Progressive deadlift loading from 255/155 to 405/260 plus 1RM bench press finale makes this primarily a maximum strength test.
• Endurance (7/10): Multiple 400m runs combined with strength work creates significant cardiovascular demand over 40 minutes, testing aerobic capacity throughout.
• Stamina (6/10): Moderate rep ranges of deadlifts and wall balls with partner work creates sustained muscular endurance demands across multiple muscle groups.
• Power (4/10): Wall balls require explosive hip extension and overhead throw, while deadlifts have some power component at lighter weights.
• Flexibility (3/10): Deadlifts require hip hinge mobility, wall balls need overhead range, but no extreme flexibility demands throughout the workout.
• Speed (3/10): Partner format allows rest periods, 400m runs are steady pace, focus is more on strength execution than rapid cycling.

Movements

• Wall Ball
• Bench Press
• Deadlift
• Run

Scaling Options

Reduce deadlift loads by 20-30% across all rounds (start at 185/135, finish at 275/185). Scale wall ball weight to 14/10 or reduce target height. Substitute 300m runs or rowing. Reduce wall ball reps by 25% (30-24-18-12-6). For bench press, work to heavy 3RM instead of 1RM. Beginners can use same deadlift weight throughout at 135/95.

Scaling Explanation

Scale if you cannot deadlift 255/155 for multiple reps with good form or if 315+ represents more than 85% of your 1RM. Wall balls should be completable in 2-3 sets maximum in early rounds. Athletes should finish the ascending deadlift portion with 8-12 minutes remaining for bench press work. Prioritize movement quality over load - this workout's value comes from volume under fatigue, not maximal loading.

Intended Stimulus

Mixed modal endurance workout targeting both glycolytic and oxidative energy systems over 30-40 minutes. Primary challenge is maintaining power output as deadlift loads increase while managing fatigue from wall balls and running. Tests strength endurance, pacing strategy, and mental resilience through ascending load progression.

Coach Insight

Partners should alternate full sets rather than splitting reps - one partner completes all deadlifts while other rests, then switch for wall balls. Focus on hip hinge mechanics as loads increase, especially rounds 4-5. Keep wall balls unbroken early, expect singles later. Pace 400m runs at moderate effort to preserve legs for deadlifts. Plan rest periods strategically - the partner not working should be actively recovering. Save energy for bench press portion by managing earlier rounds conservatively.

Benchmark Notes

This is a complex partner workout with escalating deadlift loads, wall balls, and runs, capped at 40 minutes with a 1RM bench press finisher. Breaking down by sections: Round 1 (20 DL @ 255/155, 40 WB, 400m run): Partner deadlifts allow for alternating work, making the 255/155 load manageable in 60-90 seconds. Wall balls split between partners (20 each) take 45-75 seconds. 400m run together adds 90-150 seconds. Total: 195-315 seconds. Round 2 (16 DL @ 275/180, 32 WB, 400m): Heavier deadlifts slow to 75-105 seconds, wall balls 40-60 seconds, run 90-150 seconds. Total: 205-315 seconds. Round 3 (12 DL @ 315/205, 24 WB, 400m): Significantly heavier deadlifts require 90-120 seconds, wall balls 35-50 seconds, run 90-150 seconds. Total: 215-320 seconds. Round 4 (8 DL @ 365/235, 16 WB, 400m): Very heavy deadlifts need 80-110 seconds, wall balls 25-40 seconds, run 90-150 seconds. Total: 195-300 seconds. Round 5 (4 DL @ 405/260, 8 WB, 400m): Max effort deadlifts take 60-90 seconds, wall balls 15-25 seconds, run 90-150 seconds. Total: 165-265 seconds. Adding transitions (30-60 seconds between rounds) and accounting for cumulative fatigue (+15-25% by final rounds), the structured portion takes 1200-1800 seconds for elite to recreational athletes. The 1RM bench press portion in remaining time is bonus work that doesn't affect completion time. This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) but with partner deadlifts replacing box jumps and escalating loads. Kelly benchmarks: L10 930-1050 sec, L5 1260-1440 sec, L1 1800-2100 sec. However, this workout has heavier strength components and partner dynamics that add complexity, justifying times about 20-30% longer than Kelly. Final targets: L10: 1200 sec (20:00), L5: 1680 sec (28:00), L1: 2400 sec (40:00 - time cap).

Modality Profile

4 movements total: Deadlift and Bench Press are weightlifting (50%), Wall Ball is weightlifting (25%), Run is monostructural (25%). 3 of 4 movements are weightlifting, 1 is monostructural, 0 are gymnastics.