Workout Description

Why This Workout Is Very Hard

This workout combines heavy deadlifts (80-85% 1RM for most) with high-skill muscle-ups under significant grip and cardiovascular fatigue from 100 double-unders between each movement. The continuous format with no built-in rest creates severe fatigue accumulation. Most athletes will struggle with the muscle-ups after heavy deadlifts and cardio, requiring significant scaling of weight or movements to complete.

Benchmark Times for JOHNNY DANGEROUS

• 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 (8/10): High volume double unders (600 total) combined with demanding upper body pulling creates severe muscular endurance challenge, especially grip stamina.
• Strength (8/10): Heavy deadlifts at 315/205 require significant maximal strength, though only 9 total reps limits pure strength expression.
• Endurance (7/10): Three rounds for time with high-skill movements and double unders creates significant cardiovascular demand, though shorter duration than pure endurance tests.
• Power (7/10): Bar muscle ups are highly explosive pulling movements, while double unders require rapid hip extension and coordination for sustained power output.
• Flexibility (6/10): Bar muscle ups demand exceptional shoulder mobility and thoracic extension, while deadlifts require hip hinge mobility for proper positioning.
• Speed (6/10): For time format demands quick transitions between high-skill movements, though heavy deadlifts and technical bar muscle ups limit cycling speed.

Movements

• Deadlift
• Bar Muscle-Up
• Double-Under

Benchmark Notes

This workout consists of 3 rounds of heavy deadlifts (315/205), double unders, bar muscle-ups, and more double unders. I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - 3 Deadlifts at 315/205: Very heavy load (~85-90% 1RM for most). Singles with rest: 8-12 sec per rep = 24-36 sec per round - 100 Double Unders: In rhythm, 0.5 sec per rep = 50 sec fresh, but fatigue increases this significantly - 3 Bar Muscle-ups: 3-5 sec per rep fresh = 9-15 sec per round, but highly fatiguing - 100 Double Unders (second set): Even more compromised due to grip fatigue from muscle-ups Round-by-Round Breakdown: Round 1 (fresh): Deadlifts 30 sec, DU 55 sec, Muscle-ups 12 sec, DU 60 sec, transitions 15 sec = 172 sec Round 2 (1.2x fatigue): Deadlifts 36 sec, DU 75 sec, Muscle-ups 18 sec, DU 85 sec, transitions 20 sec = 234 sec Round 3 (1.4x fatigue): Deadlifts 42 sec, DU 95 sec, Muscle-ups 25 sec, DU 110 sec, transitions 25 sec = 297 sec Total elite time: ~703 sec (11:43) This workout is similar to Amanda (muscle-up + heavy barbell work) but with much heavier deadlifts and high-volume double unders. Amanda's L10 anchor is 420-480 sec, but this workout is significantly more demanding due to: 1. Much heavier deadlifts (315 vs 135 snatch) 2. 600 total double unders vs none in Amanda 3. Bar muscle-ups are slightly easier than ring muscle-ups but still very demanding Adjusting from Amanda anchor with +50% time due to volume and loading: L10: 360-420 sec → 540-630 sec (using 600 sec) L5: 720-840 sec → 1080-1260 sec (using 1080 sec) L1: 1080-1380 sec → 1620-2070 sec (using 1800 sec) Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Three movements across all modalities: Bar Muscle-Up (Gymnastics bodyweight movement), Double-Under (Gymnastics jump rope coordination), and Deadlift (Weightlifting barbell movement). Equal distribution with slight weight to Weightlifting.