Workout Description

Why This Workout Is Hard

The 4-minute cap creates intense time pressure, forcing athletes to rush through 50 double-unders then immediately transition to burpee pull-ups with compromised grip and shoulders. The combination of high-skill double-unders under time stress, followed by a complex movement requiring upper body strength when already fatigued, creates significant difficulty. Most athletes will struggle with the skill demands and fatigue accumulation within the tight timeframe across 3 rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume double unders (150 total) plus AMRAP burpee pull-ups will heavily tax upper body pulling and jumping stamina across three rounds.
• Speed (8/10): The 4-minute cap demands rapid cycling through double unders and quick transitions to maximize burpee pull-up volume in remaining time.
• Endurance (7/10): The 4-minute time cap with continuous double unders followed by burpee pull-ups creates significant cardiovascular demand and aerobic stress.
• Power (6/10): Double unders are explosive jumping movements requiring rapid force production, while burpee pull-ups combine explosive hip extension with pulling power.
• Strength (4/10): Burpee pull-ups require moderate pulling strength, especially when fatigued, but primarily tests strength endurance rather than maximal force.
• Flexibility (3/10): Double unders require ankle mobility and coordination, while burpee pull-ups demand shoulder and hip mobility for full range of motion.

Movements

• Double-Under
• Burpee Pull-Up

Benchmark Notes

This workout is scored by total reps completed across 3 rounds, with each round having a 4-minute cap. Athletes complete 50 double unders then AMRAP burpee pull-ups. I'll analyze this movement by movement: Double Unders (50 per round, 150 total): Elite athletes can complete 50 DUs in 25-30 seconds when fresh. With fatigue across rounds: Round 1: 25-30s, Round 2: 30-35s, Round 3: 35-40s. Average athletes need 45-60s per round, novices 60-90s. Burpee Pull-Ups: These are highly demanding, combining a burpee with a pull-up. Fresh rate is approximately 8-10 seconds per rep for elite, 12-15 seconds for average, 18-25 seconds for novices. The bar/rings being 6 inches past reach adds jump complexity. Round-by-round breakdown for elite (L9-L10): - Round 1: 50 DUs (30s) + 3:30 remaining = ~26 burpee pull-ups at 8s each - Round 2: 50 DUs (35s) + 3:25 remaining = ~25 burpee pull-ups at 8.2s each (fatigue) - Round 3: 50 DUs (40s) + 3:20 remaining = ~24 burpee pull-ups at 8.3s each - Total: ~75 burpee pull-ups For average athletes (L5): - Round 1: 50 DUs (50s) + 3:10 remaining = ~15 burpee pull-ups at 12.7s each - Round 2: 50 DUs (55s) + 3:05 remaining = ~14 burpee pull-ups at 13.2s each - Round 3: 50 DUs (60s) + 3:00 remaining = ~13 burpee pull-ups at 13.8s each - Total: ~42 burpee pull-ups For novices (L1-L2): - Round 1: 50 DUs (75s) + 2:45 remaining = ~8 burpee pull-ups at 20s each - Round 2: 50 DUs (80s) + 2:40 remaining = ~7 burpee pull-ups at 22s each - Round 3: 50 DUs (85s) + 2:35 remaining = ~6 burpee pull-ups at 24s each - Total: ~21 burpee pull-ups This workout doesn't directly match any iconic benchmarks, but the combination of high-skill cardio (DUs) with strength-endurance gymnastics (burpee pull-ups) under time pressure creates a unique challenge. The 4-minute cap per round prevents complete muscle failure while maintaining intensity. Final targets: L10: ~95 reps, L5: ~55 reps, L1: ~15 reps

Modality Profile

Both Double-Under and Burpee Pull-Up are bodyweight gymnastics movements requiring coordination and bodyweight control