Workout Description

Why This Workout Is Hard

This workout combines three challenging elements that compound each other: Burpee pull-ups (a complex movement requiring full-body coordination and grip strength), moderately heavy front squats, and explosive box jumps. The 20-rep scheme with no built-in rest creates significant fatigue accumulation, especially as grip fatigue from burpee pull-ups impacts front rack position. Most athletes will need to break up sets by round 2, extending the workout to 15-20 minutes.

Benchmark Times for The Admiral

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Sixty reps each of three demanding movements tests muscular endurance in multiple domains - pulling, pushing, squatting, and jumping.
• Endurance (8/10): High-rep burpee pull-ups combined with heavy front squats create significant cardiovascular demand across three rounds, requiring sustained aerobic capacity and mental fortitude.
• Flexibility (7/10): Front rack position demands good mobility. Burpee pull-ups require shoulder flexibility. Box jumps need ankle/hip range.
• Speed (7/10): Quick transitions between movements and fast cycling of reps is crucial for a competitive time, especially early rounds.
• Strength (6/10): Moderately heavy front squats (155/105) require significant strength, especially when fatigued. Burpee pull-ups test relative strength.
• Power (5/10): Box jumps are explosive, while burpees and front squats become more grinding movements as fatigue accumulates.

Movements

• Front Squat
• Burpee Pull-Up
• Box Jump

Scaling Options

Level 1: Reduce to 15 reps each, front squats at 115/75lb, 20" box. Burpee to chin-over-bar or ring row. Level 2: 12 reps each, front squats at 95/65lb, 16" box. Regular burpees + banded pull-ups separately. Level 3: 10 reps each, front squats with dumbbells, 12" box step-ups, burpee without pull-up. Can reduce to 2 rounds if needed.

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups, front squat load is above 70% 1RM, or box jump height causes hesitation. Preserve intended stimulus of moderate-high intensity with full range of motion. Target completion time is 12-18 minutes. Athletes should be able to maintain consistent movement with no more than 15-20 seconds rest between sets. Form deterioration on front squats or excessive kipping on pull-ups indicates need for scaling.

Intended Stimulus

Moderate-length glycolytic workout targeting 12-18 minutes. Combines upper body pulling, lower body strength, and explosive power. Primary challenge is maintaining power output while managing grip fatigue and leg burn. Tests both muscular endurance and cardiorespiratory capacity.

Coach Insight

Break burpee pull-ups into manageable sets early (sets of 5-7) to preserve grip strength. Front squats should be broken at 8-12 reps before form deteriorates. Box jumps can be done in larger sets but step down to save legs. Transition quickly between movements. Most athletes hit a wall in round 2 - plan for this by starting conservatively. Consider alternating step-downs and rebounds on box jumps based on fatigue level.

Benchmark Notes

This workout is most similar to DT in structure (3 rounds of multiple movements at moderate-heavy load) but with higher skill gymnastics. Breakdown per round (elite pace): Burpee Pull-Ups (20): 6-8s each = 120-160s Front Squats (20): 3-4s each = 60-80s Box Jumps (20): 2-3s each = 40-60s Transitions: ~15s between movements Round 1: 250s Round 2: 275s (1.1x fatigue) Round 3: 300s (1.2x fatigue) Total elite time: ~360s (6:00) for men, ~420s (7:00) for women Compared to DT anchor (360-420s elite), this is appropriate given: - Similar total work volume - Burpee pull-ups more taxing than DT's barbell cycle - Slightly lighter load on front squats balances the gymnastics demand Final targets (M/F): L10: 6:00/7:00 L5: 10:00/11:30 L1: 18:00/20:00

Modality Profile

Burpee Pull-Up and Box Jump are both gymnastics movements (2 movements = 67%). Front Squat is a weightlifting movement (1 movement = 33%). Rounded to nearest 10% gives 70/0/30 split.

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