Workout Description

Why This Workout Is Hard

This workout combines significant volume (300 double-unders) with progressively heavy snatches that become genuinely challenging at 60-70kg for the average athlete. While the descending rep scheme is intelligent and natural rest occurs during weight changes, the cumulative shoulder fatigue from DUs degrades snatch efficiency precisely when weights increase. The final rounds (60kg for 6, 65kg for 4, 70kg for 2) demand solid technique under fatigue. Most athletes will complete within the cap but with considerable effort and likely singles on heavier snatches.

Benchmark Times for Double Trouble

• Elite: <7:30
• Advanced: 8:30-9:30
• Intermediate: 10:30-11:30
• Beginner: >14:45

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Both movements are explosive: snatches require maximal power production from floor to overhead, while double unders demand rapid, repetitive triple extension and coordination.
• Flexibility (8/10): Snatches demand excellent overhead mobility, thoracic extension, hip flexibility, and ankle mobility for the full receiving position. Critical limiting factor for many athletes.
• Stamina (7/10): High volume of shoulder work from 300 double unders plus 30 snatches with ascending loads creates significant accumulated muscular fatigue across multiple muscle groups.
• Strength (7/10): Snatches progress from moderate (40kg) to heavy loads (70kg), requiring substantial strength under fatigue, though not true max effort singles.
• Endurance (6/10): The 300 total double unders combined with for-time pacing creates sustained cardiovascular demand over 10-15 minutes, though snatches provide brief recovery windows between sets.
• Speed (6/10): For-time format with 15-minute cap encourages quick cycling of double unders and efficient snatch execution with minimal transition time between movements.

Movements

• Double-Under
• Snatch

Scaling Options

Weight: Reduce to 30-40-50-55-60kg for lighter athletes, or use 50-60-70-75-80kg for stronger athletes whose 1RM is 100kg+. If snatches are limiting factor, use hang power snatch to reduce technical demand. Double unders: Substitute 200-160-120-80-40 single unders (2:1 ratio), or reduce DU volume to 75-60-45-30-15. Alternative: 50-40-30-20-10 DU with consistent weight on snatches (45-50kg). For pure beginners: 100 singles, 5 DB snatches @15/10kg per arm, descending pattern maintained. Time cap can extend to 18 minutes for scaled versions.

Scaling Explanation

Scale if your 1RM snatch is below 85kg (the 70kg doubles would be >80% 1RM) or if you cannot complete 30+ unbroken double unders when fresh. The intended stimulus requires completing the workout - getting no-repped at 70kg defeats the purpose. Priority hierarchy: maintain movement quality on snatches over prescribed weight, then maintain double under proficiency over speed. Target is finishing between 10-15 minutes scaled or 8-13 minutes Rx. If you're resting more than 2 minutes on any snatch set, the weight is too heavy. The workout should feel like controlled urgency throughout, not an all-out sprint early followed by complete breakdown. Scale to preserve the 'ascending difficulty under fatigue' stimulus rather than grinding to failure.

Intended Stimulus

Moderate-intensity glycolytic workout in the 8-14 minute range. Tests skill endurance under cardiovascular stress (double unders) combined with ascending strength demands (snatches). Primary challenges are maintaining technical proficiency as fatigue accumulates and completing heavy snatches (65-70kg) while metabolically compromised. The descending volume with ascending load creates a unique demand where the lighter work taxes the aerobic system while the heavier lifts require CNS recruitment and power output despite accumulated fatigue.

Coach Insight

Treat the first two rounds (40kg and 50kg snatches) as your 'buy-in' work - stay steady on double unders without redlining, aim for 2-3 quick sets maximum per round. These lighter snatch weights should move fast and unbroken. The workout shifts at 60kg - expect to break snatches into 3-3 or 2-2-2. At 65kg and 70kg, singles are acceptable and often necessary. Key technique cues: keep first pull controlled on heavy snatches, aggressive hip contact, catch in a stable position. Common mistake is going too hard on early double unders then falling apart on rope later. Quick transitions matter - don't overthink the barbell changes. The 60 DU round is your mental breaking point - push through it. Final 20 DU should be unbroken if possible to minimize time before heavy doubles.

Benchmark Notes

Primary limiters are double under efficiency (300 total reps) and progressive snatch loading (40-70kg). L1 athletes hit the time cap with frequent DU breaks and singles on heavier snatches. L5 finishes around 12:00 with manageable DU sets (20-40 reps) and quick singles on snatches, small breaks at 60kg+. L10 completes in 7:00 with large unbroken DU sets, touch-and-go snatches through 60kg, minimal rest. Grip fatigue and breathing dictate pacing; transitions are critical.

Modality Profile

Double-Under is a gymnastics movement (bodyweight jump rope coordination skill). Snatch is a weightlifting movement (barbell external load). Two unique movements split evenly between G and W modalities.