Some of you may quickly recognize this rep scheme, as it follows the classic 5-10-15 rep scheme we see in Cindy or Mary. However, we’ve got a slightly more intense format, splitting the effort into three 5-minute intervals. This will help with intensity and give us time to reset and recover our grip and triceps so we can continue to accumulate reps.

Start each AMRAP from the beginning as if you were starting from scratch. The idea is to give you a target to hit in Rounds 2 and 3. Athletes who struggle with pull-ups or push-ups can use this workout to learn how to manage the movement. Will breaking up the movements help you stay consistent for all three rounds? If in Round 1, you complete 5 rounds, but in Round 3, you complete 2 rounds because you had to rest longer between push-up sets, you’ve learned something!

Athletes who know they struggle with pull-up and/or push-up endurance should consider the intermediate option. This will allow more continuous movement and potentially more successful volume at the end of the 15 minutes of work.

GOAL: Posterior chain and pulling endurance + threshold training

ADVANCED ATHLETE TARGET: 1 round every 1-1:15, and consistent sets on chest-to-bar pull-ups and push-ups

BEGINNER ATHLETE TARGET: 1 round every 1:30-1:40, and consistent technique for all rounds

Warm-up | 5:00

1 set:

2:00 bike, row, or ski

10 PVC good mornings

10 alternating Cossack squats

10 alternating Samson stretches

20 plank shoulder taps

5 Inchworm + push-up

5 scap pull-up

3 beat swings

Tech | 2:00

The Deadlift

Common Flaws in the Deadlift

Dissecting the Deadlift

Chest to bar Pull-up

The Push-up

Push-up (Knee assisted)

Specific Warm-up | 10:00

Deadlift Building | 5:00

On a 5:00 running clock:

3-5 deadlifts - Empty barbell

3-5 deadlifts - 50% of 1RM

3-5 deadlifts - 70% of 1RM

3-5 deadlifts - 80% of 1RM or 7/8 RPE

Chest-to-bar Progressions | 5:00

On a 5:00 running clock:

3-5 beat swings

3 x eccentric from chest height

3 kipping pull-ups

3 chest-to-bar pull-ups

WOD | 20:00

RX:

Complete as many rounds and reps as possible in 5 minutes of:

5 deadlifts

10 chest-to-bar pull-ups

15 push-ups

Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.

♀ 155 lb

♂ 225 lb

Intermediate option:

Complete as many rounds and reps as possible in 5 minutes of:

5 deadlifts

5 chest-to-bar pull-ups

10 push-ups

Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.

♀ 135 lb

♂ 185 lb

Beginner option:

Complete as many rounds and reps as possible in 5 minutes of:

5 deadlifts

7 ring rows

9 band-assisted push-ups

Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.

♀ 65 lb

♂ 95 lb

Cooldown | 5:00

Cobra stretch

Windshield wipers

Side lying arm sweeps

Downward dog with heel marches

Child's pose

Enjoy!