8 MIN TO ESTABLISH
REST 2 MIN
FOR TIME
time cap: 7 min
The deadlift 1RM introduces potentially advanced loading, but with no fixed load and paired only with a short max-calorie bike effort, the overall workout sits in the intermediate range.
How we determine the levelThe bike piece is a short, all-out monostructural effort that should be attacked at very high intensity, with the 7-minute cap reinforcing a sprint time domain for a moderately fit athlete. Although the deadlift max creates prior fatigue, the scored workout itself is a low-complexity, single-modality effort where athletes are trying to hang on to a near-redline pace rather than settle into sustainable pacing.
5–7 minutesWorkouts from the World Fitness Project
4 rounds for time of 25 toes-to-bar, 500m run, and 15 overhead squats.
Complete as fast as possible of short rope climbs, handstand walk with pirouettes, weighted double-unders, then repeat to finish.
Complete as fast as possible of rowing, burpee box jump overs, goblet squats, ski erg, burpee box jump overs, and dumbbell thrusters.
