Workout Description

Why This Workout Is Hard

The combination of moderately heavy barbell cycling (hang clean into front squat) for 70 total reps will create significant leg fatigue. The box jumps become increasingly risky as fatigue builds, and 350 double-unders require sustained skill under fatigue. The 7-round format means limited natural rest points. Most average CrossFitters will need to break up the barbell work and take frequent short breaks.

Benchmark Times for Eric Olsen

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of barbell cycling and jump rope work tests muscular endurance in legs, posterior chain, and shoulders across multiple time domains.
• Power (8/10): Hang cleans and box jumps are explosive movements. Double-unders require reactive power. Even with fatigue, power output must remain high.
• Endurance (7/10): Seven rounds of compound movements with double-unders creates significant cardiovascular demand. The loading and movement pattern changes maintain elevated heart rate throughout.
• Flexibility (7/10): Front rack position, clean receiving position, and full depth squats demand good mobility in ankles, hips, shoulders, and wrists.
• Speed (7/10): Quick transitions between movements and fast cycling of double-unders are crucial. Barbell cycling speed impacts overall time significantly.
• Strength (6/10): Moderate-heavy barbell loads for cleans and front squats require significant strength, though not maximal. Weight becomes challenging as fatigue accumulates.

Movements

• Hang Clean
• Front Squat
• Box Jump
• Double-Under

Scaling Options

Reduce barbell load to 70-75% of 1RM clean (115/75 lb for most). Scale double-unders to 25 singles or 25 double-under attempts. Reduce box height to 24/20" or use step-ups. Can reduce to 5-6 rounds while maintaining loading. Alternative rep scheme: 4 hang cleans, 4 front squats, 4 box jumps, 40 double-unders for 7 rounds.

Scaling Explanation

Scale if unable to perform 5 unbroken hang cleans when fresh or if front squat is above 75% 1RM. Double-unders should be at 80% consistency or higher to keep Rx. Target time domain is 12-20 minutes - scale load/volume if projected above this range. Preserving power output and proper mechanics through all seven rounds is priority over prescribed load.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) with mixed modal demands. Primary focus is on barbell cycling efficiency and power endurance. The double-unders provide active recovery while maintaining elevated heart rate. Strength endurance is tested through moderate-heavy barbell cycling.

Coach Insight

Break up the barbell work early - consider sets of 3+2 on both hang cleans and front squats. Touch-and-go hang cleans are optimal if sustainable. Keep transitions quick between movements. For double-unders, aim for sets of 25+25 or maintain unbroken if proficient. Box jumps should be quick but controlled - step down to save legs. Don't let heart rate spike too early; first 2-3 rounds should feel controlled.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling plus a simple bodyweight movement). Key differences: 7 rounds vs 5, lighter barbell cycling (10 reps vs 27), and double-unders added. Per round breakdown (elite male): - Hang Clean (5 reps): 2.5s × 5 = 12.5s - Front Squat (5 reps): 2.5s × 5 = 12.5s - Box Jump (5 reps): 2s × 5 = 10s - Double-Unders (50): 0.5s × 50 = 25s - Transitions: 3s between movements = 9s Base round time: ~70s Fatigue multipliers: - Rounds 1-2: 70s - Rounds 3-4: 70s × 1.2 = 84s - Rounds 5-6: 70s × 1.3 = 91s - Round 7: 70s × 1.4 = 98s Total elite time: ~588s (just under 10 minutes) Comparing to DT anchor (L10 male 360-420s), this should be ~40% longer due to additional rounds and double-unders. Setting L10 threshold at 360s (6:00) for elite athletes. Female times adjusted 15% slower due to lighter load being less of a limiting factor compared to DT, but double-unders and box jumps maintaining similar difficulty. Final targets: Male - L10: 6:00, L5: 10:00, L1: 18:00 Female - L10: 7:00, L5: 11:30, L1: 20:00

Modality Profile

Box Jump and Double-Under are gymnastics movements (bodyweight/coordination). Hang Clean and Front Squat are weightlifting movements (barbell). 2 movements in each category = 50/50 split between G and W, with no monostructural movements present.