Workout Description

Why This Workout Is Medium

While individual elements are moderately challenging (185/125 deadlifts, 24/20 box jumps), the rep scheme and structure allow for natural breaks. The buy-in/buy-out adds variety without excessive difficulty. Running provides active recovery between rounds. Total workout time ~12-15 minutes for average athletes. No single movement or combination creates a severe limiting factor or skill barrier.

Benchmark Times for Captain Mustache

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Three rounds plus buy-in/out creates sustained cardiovascular demand through varied movements. Running and burpees maintain elevated heart rate throughout the workout.
• Power (7/10): Box jumps require significant power output. Double unders and burpees also demand explosive movement, especially when fresh.
• Stamina (6/10): Moderate rep scheme tests local muscular endurance, especially posterior chain with deadlifts and box jumps combining with burpee fatigue.
• Speed (6/10): Quick transitions between movements and fast cycling of double unders are key. Running portions require good pace management.
• Strength (5/10): Moderate deadlift weight requires strength but isn't maximal. Other movements are primarily bodyweight-based with power requirements.
• Flexibility (4/10): Deadlifts and burpees require decent hip mobility. Box jumps and rope climb demand moderate shoulder and hip range of motion.

Movements

• Deadlift
• Burpee
• Box Jump
• Run
• Double-Under
• Rope Climb

Scaling Options

Deadlift: Scale to 135/95 or 115/75 lb based on capacity. Sub box step-ups or lower box height (20/16). Single-unders (150) for buy-in. Rope climb options: Use bands for assistance, sub 3 rope pulls from ground, or climbing to 10ft. For volume, reduce to 2 rounds or cut reps to 6-9-12 per round. Run can be reduced to 150m or sub row/bike.

Scaling Explanation

Scale if unable to maintain flat back on deadlifts after 5 reps, cannot perform 5+ burpees unbroken when fresh, or lack rope climb capacity. Priority is maintaining intensity while preserving movement quality - especially on deadlifts. Target time is 12-18 minutes. Scale to achieve consistent movement across all rounds rather than rushing early rounds with breakdown. Athletes should finish tired but not destroyed - rope climb should be challenging but achievable.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) with mixed modal demands. Primary focus is on maintaining consistent power output across rounds while managing fatigue from the deadlifts. The buy-in tests skill/patience while the buy-out requires grip/upper body strength when fatigued. Energy systems are primarily glycolytic with oxidative contribution during runs.

Coach Insight

Break deadlifts into 5-4 or 6-3 from the start to preserve back position. Burpees should be steady but unbroken - focus on efficient transitions rather than sprint speed. For box jumps, step-down to save legs for runs. Run at 80% effort to maintain breathing control. Complete double-unders in 2-3 sets before starting rounds. Save grip strength throughout for rope climb finish.

Benchmark Notes

This workout has similarities to Helen (3 rounds of running + 2 movements) but with different movements and distances. Breaking it down: Buy-In: 50 Double Unders - Elite: 25-30s - Intermediate: 45-60s - Beginner: 90-120s Per Round: - 9 Deadlifts (185/125): 20-25s per set - 12 Burpees: 36-48s - 15 Box Jumps: 25-30s - 200m Run: 35-45s Base round time: - Elite: 115-150s - Intermediate: 150-180s - Beginner: 180-240s Fatigue multipliers: - Round 1: 1.0x - Round 2: 1.1x - Round 3: 1.2x Buy-Out: 1 Rope Climb - Elite: 10-15s - Intermediate: 20-30s - Beginner: 30-45s Comparing to Helen benchmark (7:30-8:30 elite male), this workout should be slightly faster due to shorter runs (200m vs 400m) despite heavier deadlifts. Final targets: Male: L10: 6:00 (360s) L5: 10:00 (600s) L1: 16:00 (960s) Female (adjusted for lighter loads): L10: 8:00 (480s) L5: 12:00 (720s) L1: 18:00 (1080s)

Modality Profile

Of 6 movements: 3 Gymnastics (Burpee, Box Jump, Double-Under, Rope Climb), 1 Monostructural (Run), 1 Weightlifting (Deadlift). Rounded to G:50%, M:33%, W:17% for clean numbers.

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