Workout Description

Why This Workout Is Extremely Hard

Massive jump-rope volume with advanced gymnastics (24 ring and 24 bar muscle-ups total if completed) and moderate barbell/DB loads under a tight 14-minute cap. The skill floor is very high, shoulder stamina is heavily taxed, and transitions must be crisp. Most athletes will be time-capped well before finishing two rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High shoulder and grip endurance demands across DUs, OHS, and muscle-ups; repeated kipping and overhead positions compound local fatigue.
• Endurance (6/10): Large jump-rope volume and sustained work for up to 14 minutes require aerobic support, though high-skill elements prevent a pure cardio rhythm.
• Flexibility (6/10): Solid thoracic, shoulder, and ankle mobility are needed for stable overhead squats and efficient kip swings on rings and bar.
• Speed (6/10): Fast rope cycling and efficient transitions matter, but pacing must respect skill failures to avoid costly breaks.
• Power (6/10): Explosive hip drive for muscle-ups and snatches plus crisp DU timing; however, sustained output tempers pure power expression.
• Strength (3/10): Loads are moderate; the limiter is not maximal strength but maintaining positions under fatigue, especially overhead.

Movements

• Double-Under
• Overhead Squat
• Ring Muscle-Up
• Dumbbell Snatch
• Bar Muscle-Up

Scaling Options

Scale to: 50–75 Double-Unders per set or 100–150 Single-Unders • Overhead Squat 75/55 lb (or Front Squat same reps) • Ring MU → 12 Pull-Ups + 12 Dips; Bar MU → 12 Chest-to-Bar; DB Snatch 35/20 lb

Scaling Explanation

These options preserve the fast rope cadence, shoulder stamina, and pulling pattern while lowering skill and load barriers so athletes can keep moving with minimal failure.

Intended Stimulus

High-skill, shoulder-taxing grinder. The rope should feel rhythmic and mostly unbroken or in big sets, while gymnastics are smartly partitioned with quick sets and short rests. Barbell and dumbbell segments should be steady and technically sound. Expect rising shoulder fatigue and heart rate, but avoid redlining that leads to repeated skill failures.

Coach Insight

Open with calm, rhythmic double-unders. Break gymnastics early into repeatable sets with strict rest intervals. Keep transitions short and deliberate. One tip: Protect your shoulders—prioritize excellent positions in OHS and tight kip mechanics to prevent no-reps. Avoid common mistakes: chasing unbroken muscle-ups, death-gripping the rope, and rushing into failed reps. Small, consistent chunks win.

Benchmark Notes

Scored by total reps within 14 minutes. Most athletes will not finish both rounds. Hitting 560–640 reps means through round 1 and into round 2. Scores above 800 indicate deep progress into the second round’s gymnastics.

Modality Profile

Time is dominated by double-unders (monostructural). Gymnastics is significant due to ring and bar muscle-ups acting as gatekeepers. Weightlifting is present but shorter in duration with moderate-load overhead squats and single-arm dumbbell snatches.

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