Workout Description

Why This Workout Is Hard

Simple movements at moderate load, but the ascending ladder quickly compounds volume (110 total reps). The demand is primarily metabolic with leg stamina and fast burpee turnover under fatigue. Most athletes finish between 6–10 minutes, yet it requires aggressive pacing, unbroken squats, and quick transitions to stay ahead of the cap and save time for 18.2A.

Benchmark Times for Open 18.2

• Elite: <4:30
• Advanced: 5:15-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep leg and midline stamina with 110 total reps; quads and lungs must sustain fast, repeatable movement across ascending sets.
• Speed (8/10): Success hinges on rapid cycling, tight transitions, and controlled sprint pacing without lingering rest.
• Endurance (6/10): Short, high-heart-rate effort where breathing control and recovery between sets matter, especially as burpees accumulate late.
• Power (5/10): Explosiveness helps with fast burpee jumps and quick squat ascents, but the workout favors sustained output over peak power.
• Strength (4/10): Moderate loading with two dumbbells; not max strength, but requires solid front-rack stability and leg strength under fatigue.
• Flexibility (3/10): Requires full-depth squats and efficient burpee positions; standard ranges, no extreme mobility demands.

Movements

• Dumbbell Front Squat
• Bar-Facing Burpee

Scaling Options

Scale to: 2 x 35/20 lb DBs • Single DB Front Squat (50/35 lb) • Lateral Burpee Over Line (step or no bar)

Scaling Explanation

These options preserve the couplet’s fast pace and squat-burpee stimulus while adjusting load and jump difficulty to keep you moving under the cap.

Intended Stimulus

A fast, gritty burner that starts controlled and becomes a late-round push. Aim for unbroken squats, minimal transition time, and steady burpee cadence. The last 7–10 minutes should feel like you’re managing the clock, breathing hard, and fighting leg and lung fatigue while staying smooth and consistent.

Coach Insight

Open with smooth, unbroken squats and quick but composed burpees. Breathe through transitions; don’t sprint the 1–5 rounds. Biggest tip: set a sustainable burpee rhythm you can hold from round 6 onward. Avoid sloppy DB rack positions and pausing at the top of burpees. Step-then-jump if needed, but keep moving.

Benchmark Notes

These times bracket common performance from cap-outs to elite sprints. If you’re around 8 minutes, you’re squarely intermediate. Sub-7 shows strong capacity and fast burpees. Sub-6 indicates competitive fitness, while ~5 minutes or faster is elite. Use these to set pacing goals and manage early rounds.

Modality Profile

Half the time is bodyweight gymnastics via bar-facing burpees and half is weightlifting via loaded dumbbell front squats. There’s no monostructural element. Time typically splits fairly evenly, though burpees may dominate in later rounds as fatigue sets in.

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