Workout Description

Why This Workout Is Hard

Twenty minutes at sustained effort with moderate loading and cyclical movement makes this a demanding aerobic-power test. The deadlift weight is manageable for sets of 10 but accumulates fatigue across many rounds. Double-unders add skill and breathing disruption. Expect heart rate to stay high with limited rest, requiring pacing, efficient barbell cycling, and rope proficiency to keep moving.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Sustained 20-minute effort with cyclical work keeps the heart rate elevated. Success depends on aerobic capacity and the ability to hold consistent splits across many rounds without significant drop-off.
• Stamina (7/10): Repeated sets of deadlifts and double-unders tax local muscular endurance in posterior chain, calves, and shoulders. Athletes need to maintain quality reps under fatigue for the full duration.
• Speed (6/10): Fast but controlled transitions and efficient rep cadence on deadlifts and double-unders are key. Over-speeding early often leads to rope misses and breakdown later.
• Power (5/10): Barbell cycling and crisp double-unders reward snap and timing. However, pacing over 20 minutes reduces the need for maximal explosiveness, favoring repeatable power output.
• Strength (4/10): Deadlift load is moderate and repeatable rather than maximal. Strength matters to keep sets unbroken and mechanics solid, but it isn’t the primary limiter for most athletes.
• Flexibility (2/10): Requires standard hinge, shoulder, and ankle range for deadlifts and jumping rope. No extreme positions or advanced mobility demands beyond safe setup and efficient rope mechanics.

Movements

• Deadlift
• Row
• Double-Under

Scaling Options

Scale to: 20-min AMRAP — 300m row, 10 DL (155/105), 75 SU • 20-min AMRAP — 250m row, 10 DL (135/95), 40 DU • 20-min AMRAP — 200m row, 10 DL (95/65), 100 SU

Scaling Explanation

Adjust distance, load, and rope complexity to maintain unbroken sets and 2–2.5 minute rounds, preserving a continuous aerobic grind with solid mechanics.

Intended Stimulus

Steady, repeatable round times with minimal rest. Row at a pace you can hold all 20 minutes, deadlift unbroken with crisp technique, and aim for clean, unbroken double-unders. It should feel like strong aerobic pressure throughout—breathing high but controlled—without redlining early. Keep transitions tight and maintain composure when the rope or grip start to fatigue.

Coach Insight

Open with a sustainable row that allows you to pick up the bar immediately—around your 5k pace or slightly faster. Hold unbroken 10s and calm, efficient doubles. Your one big tip: protect your rhythm—smooth rope before fast rope. One trip saves five. Avoid early sprints, sloppy deadlift setups, and chalk breaks. If doubles falter, quickly break into planned sets rather than chasing misses.

Benchmark Notes

Most athletes will land between 6–9 rounds. Hitting 8 rounds means consistent 2:30 splits with minimal breaks. Reaching 10+ requires unbroken deadlifts and double-unders with a strong rowing pace and crisp transitions. Beginners should aim for 4–6 smooth rounds focusing on steady movement and technique.

Modality Profile

Two of the three movements are monostructural (row and double-unders), which consume most of the time each round. The deadlift is the sole weightlifting element, done in repeatable sets of 10. There are no gymnastics movements in this triplet.

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