Workout Description
For Time:
100 foot Dumbbell Overhead Walking Lunges (80/55 lb)
100 Double-Unders
15 Muscle-Ups
100 Double-Unders
100 foot Dumbbell Overhead Walking Lunges (80/55 lb)
Time Cap: 10 minutes
Why This Workout Is Very Hard
A challenging chipper demanding shoulder stability and strength (Heavy DB OH Lunges), coordination (Double-Unders), and high-skill gymnastics (Muscle-Ups).
Benchmark Times for Regionals 16.4
- Elite: <9:45
- Advanced: 9:45-9:16
- Intermediate: 9:16-8:31
- Beginner: >8:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Two 100ft heavy DB OH lunges will exhaust shoulder/core/leg stabilizing stamina. 200 DUs test calf/coordination stamina. 15 MUs test upper body pulling/pushing stamina.
- Endurance (7/10): For time (10-min cap): 100ft DB OH Walking Lunges (80/55lb), 100 DUs, 15 Muscle-Ups, 100 DUs, 100ft DB OH Lunges. A challenging chipper demanding shoulder stability/strength (heavy DB OH Lunges), coordination (DUs), and high-skill gymnastics (MUs).
- Strength (7/10): DB Overhead Walking Lunges with an 80/55 lb dumbbell are very heavy and test unilateral strength and stability. Muscle-ups require high relative strength.
- Flexibility (6/10): Requires excellent shoulder/thoracic mobility for heavy DB OH lunges. Shoulder/wrist mobility for MUs and DUs. Hip mobility for lunges.
- Power (6/10): Muscle-ups are explosive. DUs are plyometric. Maintaining power for MUs after heavy lunges and DUs is key.
- Speed (6/10): Efficient movement on lunges, fast DUs, and quick cycling of MUs are crucial. Managing transitions and minimizing rest is important for the 10-min cap.
Modality Profile
A complex chipper. Muscle-Ups are pure gymnastics. Double-Unders are monostructural. The heavy Dumbbell Overhead Lunges are a hybrid of weightlifting (the load) and gymnastics (stability/control). This gives a G-dominant profile with M and W components.
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