Workout Description

Why This Workout Is Hard

This workout combines bodyweight front squats (challenging load for most) with high-volume double-unders in a continuous format with a tight time cap. The descending ladder creates urgency while the double-unders will significantly fatigue shoulders and calves, making the front squats progressively harder. Most athletes will struggle with the combination of heavy squats under cardio fatigue plus the skill/coordination demands of 105 total double-unders.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume double unders (105 total) and front squats (45 total) will heavily tax muscular endurance in calves, shoulders, and legs.
• Speed (8/10): Time cap creates urgency for fast transitions and maintaining high cycling speed on both double unders and front squats throughout.
• Endurance (7/10): Nine minutes of continuous work with double unders and front squats creates significant cardiovascular demand with minimal rest opportunities.
• Power (7/10): Double unders are highly explosive requiring rapid hip extension and coordination, while front squats demand power out of the bottom position.
• Strength (6/10): Bodyweight to 0.75 bodyweight front squats require substantial strength, especially as fatigue accumulates through the descending ladder format.
• Flexibility (4/10): Front squats demand good ankle, hip, and thoracic mobility while double unders require shoulder and wrist flexibility for rope coordination.

Movements

• Front Squat
• Double-Under

Benchmark Notes

This workout is a 9-minute capped AMRAP with 105 total double unders and 45 front squats at bodyweight/0.75x bodyweight. I'll analyze this as a rounds + reps format since that's how it was scored. Movement breakdown: - Round 1: 50 DU + 21 FS + 35 DU + 15 FS + 20 DU + 9 FS = 105 DU + 45 FS - Each subsequent round repeats this pattern Timing analysis per round: - Double unders: 105 reps × 0.5 sec = 52.5 sec (fresh state) - Front squats at BW/0.75BW: 45 reps × 2.5 sec = 112.5 sec (fresh state) - Transitions between movements: ~15 sec total - Fresh round time: ~180 sec (3 minutes) Fatigue considerations: - Round 1: 180 sec (fresh) - Round 2: 180 × 1.15 = 207 sec (fatigue + heavier breathing) - Round 3: 180 × 1.35 = 243 sec (significant fatigue) - Most athletes will complete 2+ rounds, elite may reach 3 This workout combines high-skill cardio (double unders) with heavy strength (bodyweight front squats), creating significant neuromuscular fatigue. The front squat loading is quite heavy - bodyweight for males, 0.75x for females represents roughly 70-85% of most athletes' front squat max. Benchmark reasoning: - L10 (Elite): Complete 2 full rounds + partial 3rd round = ~2.1-2.3 rounds - L5 (Average): Complete 1 full round + good progress on 2nd = ~1.3-1.5 rounds - L1 (Beginner): May struggle with double unders and heavy front squats = ~0.5-0.7 rounds The 9-minute cap is generous enough that most athletes won't hit it on their first round, but will feel significant time pressure on subsequent rounds due to the demanding movement combination. Final targets: L10: ~2.1 rounds, L5: ~1.3 rounds, L1: ~0.5 rounds

Modality Profile

Double-Under is a gymnastics movement (bodyweight coordination skill with jump rope), Front Squat is a weightlifting movement (barbell with external load). Two modalities present, split 50/50.