WOD 2: Grip Tax — Deadlift, Pull-Up & Farmer Carry
Grip Tax is 5 rounds of 8 deadlifts (~60–65%), 45 seconds of pull-ups, and a 40m heavy farmer carry, resting 90 seconds between rounds. Score = total pull-up reps. It taxes grip, hinge strength, and composure under fatigue.
Grip is the silent limiter in Hyrox farmer carries, OCR, climbing, and any WOD with hanging volume. Most athletes only notice it when it fails. Today we tax it on purpose — posterior chain under load, then hang work, then carries — so race day isn't the first time your hands quit.
Posterior strength-endurance + grip capacity. Heart rate rises, but this is not a sprint metcon — loading and hang quality matter.
5 working rounds with 90 sec rest (~25–30 min of work)
Pull-up total: Intermediate 40–60 · Advanced 70–100+. Carries unbroken every round.
Why this works
Alternating hinge → hang → carry stacks grip demand without turning the session into a pure metcon. The 90-second rest preserves deadlift positions (critical) while still accumulating fatigue — closer to race station density than a nonstop chipper.
The session
Warm-up
2:00 jump rope or easy bike · 10 hip hinges · 8 empty-bar RDLs · 5 scap pull-ups · 20m light farmer carry · open hips/hamstrings 60 sec/side.
Build (not a max)
3–4 sets of 3 deadlifts ascending to workout weight. Stop when bar speed is crisp — this is not a 1RM day.
WOD — 5 rounds
8 deadlifts · 45 sec max pull-ups · 40m farmer carry. Rest 90 sec. Score = sum of pull-up reps across all rounds.
Cool-down
Forearm stretch 45 sec/side · easy walk 2:00 · gentle hang if grip allows.
Scaling that protects the stimulus
Scale to hit the time domain and intended feel — not to match RX loads at all costs.
8 deadlifts @ 60–65% · 45 sec kipping or butterfly pull-ups · 40m farmer carry (heavy, unbroken)
8 DB RDLs moderate · 45 sec banded pull-ups or jumping pull-ups (slow lower) · 40m farmer carry you can finish unbroken
8 DB hip hinges · 45 sec ring rows · 40m suitcase carry (switch hands at halfway). Prioritize tall posture.
Coaching notes
- Chalk before round 1. Grip dies faster than legs here.
- Deadlifts: reset if your back rounds. Touch-and-go only with locked positions.
- Pull-up window: small sets with short shakes beat one giant fail.
- Carry: crush the handles, ribs stacked, short quick steps — don't lean.
Did the work. Fund the season.
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FAQ
What deadlift weight for Grip Tax?+
About 60–65% of your training max — heavy enough to demand respect, light enough for unbroken sets of 8 across five rounds with good positions.
I can't do pull-ups — still do this WOD?+
Yes. Ring rows, banded pull-ups, or jumping pull-ups with a controlled lower all count. Quality reps in the 45-second window beat kipping chaos.