Workout Description

Why This Workout Is Hard

This workout combines high-skill gymnastics (50 toes-to-bar total) with moderate-weight barbell cycling (28 squat cleans at 95lbs) in a continuous format. The T2B will severely tax grip and core, making the squat cleans significantly harder as athletes fatigue. The 100 double-unders add cardiovascular stress between demanding movements. Most average CrossFitters will need to scale the T2B volume or break into small sets, with grip being the primary limiting factor throughout.

Benchmark Times for 19.2 Variant

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 6:45-7:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Grip stamina heavily taxed by toes-to-bar volume, while posterior chain endurance challenged by repeated squat cleans under fatigue.
• Endurance (7/10): High-volume couplet with minimal rest creates significant cardiovascular demand, especially with double-unders driving heart rate up between strength movements.
• Flexibility (6/10): Toes-to-bar requires significant shoulder and hip flexibility, while squat cleans demand ankle, hip, and thoracic spine mobility.
• Speed (6/10): Fast transitions between movements critical for time, with double-unders requiring coordination and quick turnover under fatigue.
• Power (5/10): Squat cleans are inherently explosive, but moderate load and high fatigue reduce pure power output as workout progresses.
• Strength (4/10): 95lb squat cleans provide moderate strength demand, but emphasis shifts to strength endurance rather than maximal force production.

Movements

• Toes-to-Bar
• Double-Under
• Squat Clean

Benchmark Notes

This workout consists of 25 toes-to-bar, 50 double-unders, 15 squat cleans at 95lbs, then 25 toes-to-bar, 50 double-unders, and 13 squat cleans at 95lbs. Total volume: 50 T2B, 100 double-unders, 28 squat cleans at 95lbs. I'll use Elizabeth (21-15-9 squat clean 135/95 + ring dip) as the primary anchor, adjusting for the different movement pattern and volume. Elizabeth benchmarks: L10 160-200 sec, L5 360-420 sec, L1 540-720 sec. Movement breakdown: Round 1 - T2B (25 reps): Elite athletes can maintain 1.5-2 sec/rep = 38-50 sec. Double-unders (50 reps): 0.5 sec/rep in rhythm = 25 sec. Squat cleans (15 reps at 95lbs): 2-3 sec/rep = 30-45 sec. Transitions: ~10 sec total. Round 1 subtotal: 103-130 sec. Round 2 - T2B (25 reps): With fatigue, 2-2.5 sec/rep = 50-63 sec. Double-unders (50 reps): Slightly slower due to grip fatigue = 30 sec. Squat cleans (13 reps): 2.5-3.5 sec/rep = 33-46 sec. Transitions: ~10 sec. Round 2 subtotal: 123-149 sec. Total elite time: 226-279 sec, targeting around 250-300 sec for L10. The workout has similar barbell volume to Elizabeth but substitutes ring dips (upper body strength) with T2B and double-unders (grip endurance and coordination). The 95lb squat cleans are lighter than Elizabeth's, but the T2B volume is higher. This should result in similar overall times to Elizabeth, perhaps slightly faster due to the lighter barbell load. Adjusting Elizabeth anchors: L10: 250-300 sec (vs Elizabeth 160-200), L5: 420-480 sec (vs Elizabeth 360-420), L1: 660-720 sec (vs Elizabeth 540-720). The workout is longer due to higher total rep count (106 vs 70 in Elizabeth). Final targets: L10: 300 sec, L5: 450 sec, L1: 720 sec.

Modality Profile

Three movements: Toes-to-Bar (Gymnastics), Double-Under (Gymnastics), Squat Clean (Weightlifting). Two gymnastics movements and one weightlifting movement gives us a 2:1 ratio, resulting in 33% Gymnastics and 67% Weightlifting.