Workout Description

Why This Workout Is Medium

Long interval format with built-in two-minute rests lowers work density despite high total volume. Movement complexity averages moderate: double-unders (advanced), pull-ups (moderate), air squats and running (basic). Time domain likely exceeds 30 minutes. Grip and pulling volume are significant, but structured rest keeps intensity repeatable, preventing it from tipping into Very Hard for most athletes.

Benchmark Times for Emily

• Elite: <35:00
• Advanced: 38:00-41:00
• Intermediate: 45:00-50:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps of pull-ups, squats, and double-unders tax muscular endurance of the grip, shoulders, and legs over many repeated rounds with limited recovery between working sets.
• Speed (7/10): Round cadence, fast transitions, and quick cycling of DUs and squats drive performance. Planned rest supports faster-than-usual working paces if athletes manage pull-up sets smartly.
• Endurance (6/10): Ten rounds with monostructural elements and long total duration challenge aerobic capacity, but the planned two-minute rests reduce continuous cardio strain, keeping this more interval-aerobic than steady-state endurance.
• Power (4/10): Short 100 m sprints and snappy double-unders add a power component, yet the workout primarily rewards sustainable pacing over maximal explosiveness.
• Flexibility (2/10): Requires standard range for full-depth squats and overhead position for skipping, but no extreme mobility demands beyond sound positions and consistent mechanics.
• Strength (1/10): No external loading or max efforts; the session emphasizes bodyweight skills and repeatability rather than raw force production or heavy lifting.

Movements

• Sprint
• Air Squat
• Pull-Up
• Double-Under

Scaling Options

Scale to: 10 RFT – 30 Single-Under, 10 Ring Row or Jumping Pull-Up, 20 Air Squat, 100 m Jog, 90 s rest • 8 RFT – 30 Double-Under, 10 Pull-Up, 20 Air Squat, 100 m Run, 90 s rest • 10 RFT – 30 Double-Under, 12 Banded Pull-Up, 25 Air Squat, 100 m Run, 2:00 rest

Scaling Explanation

These options preserve the interval stimulus, grip management, and round cadence by reducing skill or volume on the limiter (pull-ups and double-unders) while keeping movement order and intended pacing.

Intended Stimulus

Fast, repeatable intervals. Push the working portions at a near-threshold pace while keeping movement quality high. Double-unders should be unbroken or in two quick sets. Pull-ups are managed in small, consistent sets to avoid failure. Maintain full-depth, quick squats and a hard but sustainable 100 m run. Use the two-minute rest to reset grip and breathing.

Coach Insight

Pace the pull-ups. Open conservatively and hold small, quick sets before grip fades. Keep transitions tight; start the run immediately after squats. The one tip: protect the grip—break early, never to failure. Common mistakes: sprinting round one, neglecting rest discipline, and letting squat standards slip. Keep DU rope ready and minimize chalk breaks.

Benchmark Notes

These times represent completion standards from beginner to elite, including the prescribed rest intervals. Faster scores require unbroken or near-unbroken double-unders, efficient pull-up sets, crisp squats, and consistent 100 m sprints. Use them to pick a scaling that finishes near the middle tiers without stalling on pull-ups.

Modality Profile

The session blends gymnastics and monostructural work. Pull-ups and air squats dominate gymnastic volume, while double-unders and running provide the monostructural stimulus. With no external loading, the balance leans slightly toward gymnastics due to significant time and fatigue spent on pulling and squatting.

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