Workout Description
For Time:
3 Rounds:
2x25 foot Dumbbell Walking Lunges (hang, 2x50/35 lb)
20 Toes-to-Bars
Then, 2 Rounds:
2x25 foot Dumbbell Walking Lunges (front rack, 2x50/35 lb)
15 Chest-to-Bar Pull-Ups
Then, 1 Round:
2x25 foot Dumbbell Walking Lunges (overhead, 2x50/35 lb)
10 Bar Muscle-Ups
Time Cap: 15 minutes
Why This Workout Is Very Hard
A complex chipper involving dumbbell lunges in different positions (hang, rack, overhead) paired with progressively harder gymnastics movements (TTB, C2B, BMU).
Benchmark Times for AQOQ 23.1
- Elite: <18:01
- Advanced: 18:01-16:01
- Intermediate: 16:01-13:45
- Beginner: >13:45
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Totaling 150ft of heavy DB walking lunges (50ft each position) and a significant volume of T2B, C2B, and BMU. This will exhaust unilateral leg/core/shoulder stamina (lunges) and specific pulling/gymnastics stamina for each skill.
- Endurance (8/10): For time (15-min cap): A complex chipper with 3 stages of DB walking lunges (hang, rack, OH - all 2x50/35lb) paired with progressively harder gymnastics (20 T2B, 15 C2B, 10 BMU). Tests strength endurance under load and varied gymnastics skill.
- Strength (8/10): Dumbbell walking lunges with 2x50/35 lbs in hang, rack, and overhead positions are very heavy and demand exceptional unilateral strength and stability. T2B, C2B, and BMU all require high relative strength.
- Flexibility (6/10): Requires good hip mobility for lunges under heavy load. Shoulder/thoracic mobility for rack and OH lunge positions. Hamstring/shoulder for T2B/C2B. Shoulder/wrist for BMU.
- Power (6/10): Driving up from lunges has a power component. Kipping gymnastics (T2B, C2B, BMU) are explosive. Maintaining power and control for gymnastics after heavy lunges is key.
- Speed (5/10): Efficient movement and transitions are important. Proficiency and speed in all gymnastics skills, especially BMUs, are critical for a good time within the cap. Managing heavy DB lunges is also a pacing factor.
Modality Profile
A chipper that pairs weightlifting (Dumbbell Walking Lunges in various positions) with gymnastics (Toes-to-Bars, C2B Pull-Ups, Bar Muscle-Ups). The stimulus is an even split between G and W.
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