Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy power cleans with high-volume push-ups early, creating upper body fatigue that carries into the conditioning pieces. The row/double-under couplet maintains intensity while fatigued, and the final assault bike calories create a brutal finish when already breathing heavy. Most athletes will take 18-22 minutes with significant breaks needed in the push-ups and double-unders.

Benchmark Times for Undercover

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple rounds of push-ups, sustained rowing intervals, and high-volume double-unders test local muscular endurance significantly.
• Endurance (7/10): High cardiovascular demand from rowing, double-unders, and assault bike, with power cleans adding to metabolic stress. Extended time domain challenges aerobic capacity.
• Speed (6/10): Fast transitions and cycling rates important for double-unders and push-ups. Rowing and assault bike require sustained power output.
• Power (5/10): Power cleans demand explosiveness, while double-unders require reactive power. Later rounds become more strength-endurance focused.
• Strength (4/10): Moderate loads in power cleans (135/95) require strength, but not maximal. Other movements are more endurance-focused.
• Flexibility (3/10): Basic mobility needed for power cleans and push-ups. Double-unders and rowing require minimal flexibility demands.

Movements

• Air Bike
• Power Clean
• Push-Up
• Row
• Double-Under

Scaling Options

Power Clean: Reduce to 95/65 lbs or 75/55 lbs based on capacity. Sub push-ups to knee push-ups or elevated push-ups maintaining hollow body position. For double-unders, substitute 3:1 singles (225 single-unders) or alternate 30 singles/15 double-unders. Reduce row calories to 21/15 and bike calories to 35/25 for newer athletes. Can also reduce initial rounds to 2 instead of 3 for shorter total workout time.

Scaling Explanation

Scale if you cannot perform at least 7-8 unbroken power cleans at prescribed weight with good form, or if push-ups break down to singles early. Double-under efficiency is crucial - should be able to string 20+ together consistently before attempting Rx. Target time is 15-20 minutes - scale load/volume if estimated time exceeds this significantly. Maintaining intensity and proper movement patterns throughout should be prioritized over prescribed weight/movements.

Intended Stimulus

Moderate-length mixed modal workout (15-20 minutes) targeting both glycolytic and oxidative energy systems. The first portion tests strength-endurance with barbell cycling and upper body pushing capacity. The second half shifts to pure monostructural conditioning with high-skill gymnastics (double-unders) mixed in. Finishes with a pure engine test on the assault bike.

Coach Insight

Break power cleans into sets of 5 or smaller as fatigue builds. Quick singles are better than grinding triples. For push-ups, sets of 10 early will help avoid burning out - plan for smaller sets in later rounds. On the row, aim for a sustainable pace around 1100-1200 cal/hr for women, 1300-1400 for men. Double-unders should be done in sets of 25-30 with quick rest between. For the assault bike finale, start at 85% effort and build to max in final 15 calories.

Benchmark Notes

This workout has similarities to both Grace (power cleans) and Annie (double-unders), with added push-ups and cardio elements. Breakdown: First 3 Rounds: - Power Cleans (135/95): 15 reps × 3 sec = 45 sec/round - Push-Ups: 20 reps × 1.5 sec = 30 sec/round - Transitions: 5 sec between movements - Round 1: 80 sec - Round 2: 88 sec (1.1x fatigue) - Round 3: 96 sec (1.2x fatigue) Subtotal: ~264 sec Middle 2 Rounds: - Row: 27/21 cal × 2 sec = 54/42 sec - Double-Unders: 75 reps × 0.5 sec = 38 sec - Transitions: 10 sec between movements - Round 1: 102 sec - Round 2: 112 sec (1.1x fatigue) Subtotal: ~214 sec Final Round: - Assault Bike: 50/35 cal × 2 sec = 100/70 sec Total for elite (L10): ~580 sec (just under 10 min) Using Grace as primary anchor (due to clean volume) but extending times due to additional volume. Elite times increased by ~40% from Grace baseline due to added movements and cardio elements. Recap: Male - L10: 8:00, L5: 12:00, L1: 18:00 Female - L10: 10:00, L5: 14:00, L1: 20:00

Modality Profile

5 total movements: Push-Up (G), Double-Under (G), Row (M), Bike (M), Power Clean (W). 2 gymnastics movements (40%), 2 monostructural movements (40%), 1 weightlifting movement (20%). Rounded to nearest 10% for clean numbers: G=20%, M=60%, W=20%

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