Workout Description

Why This Workout Is Medium

The 30-second double-under requirement leaves approximately 90 seconds for the AMRAP, creating manageable work-to-rest ratio. Light dumbbell weight (50/35) and low rep scheme (6+6) allow most athletes to complete 2-3 rounds per minute. While the continuous 14-minute duration creates some fatigue accumulation, the built-in recovery from double-unders and alternating arm pattern prevent excessive breakdown. Movement complexity is low with fundamental patterns.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double unders, overhead lunges, and push-ups will test muscular endurance across multiple muscle groups throughout 14 minutes.
• Speed (8/10): EMOM format demands fast transitions and quick cycling through movements to maximize AMRAP rounds within tight time constraints.
• Endurance (7/10): 14-minute EMOM with continuous double unders and AMRAP work creates significant cardiovascular demand with minimal rest between rounds.
• Flexibility (6/10): Overhead lunges demand good shoulder mobility and hip flexibility, while double unders require ankle and shoulder coordination.
• Power (6/10): Double unders are explosive and require significant power output, especially when fatigued from previous rounds of work.
• Strength (4/10): Moderate load overhead lunges and bodyweight push-ups require decent strength but not maximal force production capabilities.

Movements

• Push-Up
• Single-Arm Overhead Reverse Lunge
• Double-Under

Benchmark Notes

This is a 14-minute EMOM with 30 double-unders followed by AMRAP of 6 single-arm OH reverse lunges (50/35) + 6 push-ups, alternating arms each round. Let me break this down: Double-Under Analysis: 30 double-unders at elite pace takes 15-20 seconds, intermediate 25-35 seconds, novice 40-50+ seconds. This leaves varying work windows. AMRAP Window Analysis: - Elite (15s DU): 45s work window per minute - Intermediate (30s DU): 30s work window per minute - Novice (45s DU): 15s work window per minute Movement Times in AMRAP: - 6 Single-arm OH reverse lunges: 12-18 seconds (2-3 sec per rep with load) - 6 Push-ups: 6-9 seconds (1-1.5 sec per rep) - Total per round: 18-27 seconds fresh, increasing with fatigue Round Capacity Analysis: - Elite: Can complete 2 full rounds (24 reps) per minute for first 8-10 minutes, then 1.5-2 rounds - Intermediate: 1-1.5 rounds per minute consistently - Novice: 0.5-1 round per minute due to limited work window Fatigue Considerations: The overhead lunges will significantly fatigue shoulders and legs, while push-ups compound upper body fatigue. Double-under efficiency degrades as athletes tire, reducing work windows in later minutes. Total Rep Calculation: - L10 (Elite): ~14 reps/min × 14 min = 196 reps - L5 (Intermediate): ~10 reps/min × 14 min = 140 reps - L1 (Novice): ~6 reps/min × 14 min = 84 reps No direct anchor match, but this follows similar patterns to high-volume bodyweight work like Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) where elite athletes achieve 25-30 rounds (200-240 total reps) in 20 minutes. Scaling for 14 minutes and accounting for the double-under tax, these numbers align well. Final targets: L10: 196 reps, L5: 140 reps, L1: 84 reps

Modality Profile

Double-Under and Push-Up are gymnastics movements (bodyweight coordination and strength), while Single Arm Overhead Reverse Lunge with external load is weightlifting. 2 gymnastics movements out of 3 total = 67% G, 1 weightlifting movement = 33% W.