Workout Description

Why This Workout Is Hard

The overhead squat at 95/65 lbs requires significant mobility, stability, and strength - a challenging movement for most athletes. Combined with double-unders (skill-dependent) and barbell roll-outs (core intensive), this creates multiple limiting factors. The 5-round format with no built-in rest means fatigue accumulation will compromise form on technical movements. Most athletes will need to scale the overhead squat weight or substitute movements.

Benchmark Times for 25:01 - 50:00

• 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:

• Flexibility (8/10): Overhead squats demand exceptional ankle, hip, thoracic spine, and shoulder mobility while maintaining proper positioning under load.
• Stamina (7/10): Moderate volume across three movements with grip and shoulder stamina heavily taxed by overhead squats and barbell roll outs.
• Endurance (6/10): Five rounds of continuous work with double unders creating cardiovascular demand, though shorter duration limits pure aerobic stress.
• Strength (6/10): Overhead squats at 95/65 pounds require significant strength in overhead position and core stability throughout multiple rounds.
• Speed (5/10): Moderate pacing required to maintain movement quality, especially on technical overhead squats while managing fatigue accumulation.
• Power (4/10): Double unders require some explosive hip extension and coordination, but other movements are more strength-endurance focused.

Movements

• Barbell Roll-Out
• Overhead Squat
• Double-Under

Benchmark Notes

This workout consists of 5 rounds of 28 double unders, 12 overhead squats at 95/65 lbs, and 6 barbell roll outs. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Double Unders: 0.5 sec per rep when in rhythm = 14 sec per round fresh - Overhead Squats (95/65): 2.5-3.5 sec per rep = 30-42 sec per round fresh - Barbell Roll Outs: 3-4 sec per rep = 18-24 sec per round fresh - Base time per round: ~62-80 sec fresh - Transitions between movements: 3-6 sec each = ~10 sec per round Fatigue and Set Breaking: - Round 1-2: 1.0x multiplier = 72-90 sec per round - Round 3: 1.1x multiplier = 79-99 sec - Round 4: 1.2x multiplier = 86-108 sec - Round 5: 1.3x multiplier = 94-117 sec Overhead squats will require set breaking after round 2-3, adding 10-20 sec rest. Double unders may break in later rounds. Roll outs are grip-intensive after overhead work, adding fatigue. Total time estimation: - Elite (L10): 5-6 minutes = 300-360 sec - Advanced (L5): 9-10 minutes = 540-600 sec - Novice (L1): 16-18 minutes = 960-1080 sec This workout is most similar to a medium-duration mixed modal workout. The overhead squat loading at 95/65 lbs is moderate, and the double under volume (140 total) is significant but manageable. The barbell roll outs add a unique core/grip challenge that will compound fatigue. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Double-Under (bodyweight coordination skill) and Barbell Roll-Out (bodyweight core movement) are Gymnastics. Overhead Squat (barbell movement with external load) is Weightlifting. Two Gymnastics movements and one Weightlifting movement gives approximately 67% G, 33% W.