Workout Description

Why This Workout Is Hard

This workout combines moderate loads with high-skill double-unders and burpees in a format that creates significant fatigue accumulation. The same-load back squats after shoulder-to-overheads will tax the shoulders and legs continuously. With 4 rounds and no built-in rest, most athletes will need to break up the barbell work by round 2-3. Average completion time 12-15 minutes of sustained effort.

Benchmark Times for Laura Mayes

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double-unders combined with moderate-load barbell cycling and full-body burpees challenges muscular endurance across multiple domains.
• Endurance (7/10): Four rounds of mixed modal work with double-unders and barbell cycling creates significant cardiovascular demand. The burpees particularly tax the aerobic system.
• Speed (7/10): Quick transitions between movements and fast cycling of double-unders and moderate weight barbell movements are crucial for good times.
• Flexibility (6/10): Shoulder mobility for S2OH, hip/ankle flexibility for squats, and full range burpees require above-average mobility throughout.
• Strength (5/10): 135/95lb barbell movements require moderate strength, especially when fatigued. Not maximal loads but heavy enough to demand good technique.
• Power (4/10): Double-unders and shoulder-to-overhead have power elements, but fatigue will limit explosive output as rounds progress.

Movements

• Back Squat
• Shoulder-to-Overhead
• Burpee
• Double-Under

Scaling Options

Double-unders: Scale to 80 single-unders or 40 alternating single-double jumps. Shoulder-to-overhead: Reduce to 95/65 lbs or substitute push press if strict press strength is limiting. Back squat: Lower to 95/65 lbs or bodyweight squats if needed. Burpees: Step-back burpees or eliminate jump at top if needed for control. Volume option: Reduce to 3 rounds or 8-10 reps per movement while maintaining intensity.

Scaling Explanation

Scale if unable to perform 15+ unbroken double-unders, if shoulder-to-overhead weight is above 65% 1RM, or if back squat weight is above 60% 1RM. Goal is to maintain consistent movement with minimal rest between sets. Target time is 8-12 minutes - scale load/volume if estimated time exceeds this. Prioritize maintaining power output and proper movement patterns over prescribed weight or volume. Athletes should be able to complete at least 3-4 reps unbroken on barbell movements when fresh.

Intended Stimulus

Moderate-length glycolytic workout targeting the 8-12 minute time domain. Combines light skill work (double-unders) with moderate load barbell cycling and bodyweight movements. Primary challenge is maintaining consistent output while managing shoulder fatigue between the double-unders and shoulder-to-overheads.

Coach Insight

Break up double-unders into sets of 20+20 to avoid excessive fails. For barbell work, consider sets of 6+6 or 4+4+4 to maintain quality movement. Keep barbell cycling efficient by not dropping between reps when possible. Rest 2-3 breaths between movements rather than full recovery. Watch for form breakdown on back squats as fatigue accumulates - maintain vertical torso and full depth. Minimize transition time between movements but don't rush at expense of technique.

Benchmark Notes

This workout has similarities to both Grace (barbell cycling) and Annie (double-unders), but with 4 rounds and mixed movements. Breaking it down: Per Round: - 40 Double-Unders: ~20-25 sec (0.5s/rep + transitions) - 12 S2OH (135/95): ~30-36 sec (2.5-3s/rep) - 12 Back Squats (135/95): ~30-36 sec (2.5-3s/rep) - 12 Burpees: ~42-48 sec (3.5-4s/rep) Base time per round: ~122-145 seconds Fatigue multipliers: - Rounds 1-2: 1.0x - Rounds 3-4: 1.2x Transitions between movements: ~5 sec x 3 per round Projected round times (elite): Round 1: 130s Round 2: 135s Round 3: 156s Round 4: 159s Total elite time: ~580 seconds (9:40) Scaling from Grace/Annie anchors: - Grace L10 (135/95): 90-120s - Annie L10: 300-360s - This workout is ~3x volume of Grace with added movements Final targets (M/F): L10: 6:00-7:00 / 7:00-8:00 L5: 9:00-10:00 / 10:00-11:00 L1: 15:00-16:00 / 16:00-17:00

Modality Profile

Double-Under and Burpee are gymnastics movements (bodyweight/coordination). Shoulder-to-Overhead and Back Squat are weightlifting movements (barbell). 2 gymnastics + 2 weightlifting = 50/50 split.

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