Workout Description

Why This Workout Is Hard

Difficulty lands as Hard based on a work density near 40 units/min (525 units over ~13 minutes), mapping to 40 points. Movement complexity averages 60 (deadlift=moderate, overhead squat=high skill, double-under=advanced). With a typical 12–15 minute finish, time-domain scores 70. No modifiers apply. Base score ≈55, comparable to benchmark hard workouts, with added stamina and skill demands.

Benchmark Times for AGOQ 19.1

• Elite: <8:30
• Advanced: 9:30-10:30
• Intermediate: 11:30-12:30
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume overhead squats and repeated deadlifts challenge shoulder, leg, and core endurance. Success depends on holding form and cycling submaximal sets with short rests across all three rounds.
• Endurance (6/10): Sustained heart rate from 270 double-unders and steady barbell work. It’s continuous and breathy for 12–15 minutes, but the lifting segments keep it from becoming pure cardio or a long slow grind.
• Flexibility (6/10): Overhead squats demand shoulder mobility, thoracic extension, and ankle/hip range to keep the bar stable and torso upright. Limited mobility magnifies fatigue and forces extra breaks.
• Speed (6/10): Fast transitions, rope efficiency, and crisp barbell cycling matter. It’s a near-threshold pace, where brief breaks and quick restarts drive speed without blowing up early.
• Strength (5/10): Deadlifts at 225/155 require solid pulling strength, especially to hold larger sets. It’s not maximal, but insufficient strength quickly forces small sets and long breaks.
• Power (4/10): Emphasis is on controlled cycling rather than maximal explosiveness. Double-unders need a snappy bounce, and barbell acceleration helps, but the workout rewards steady rhythm over peak power.

Scaling Options

Scale to: 185/125 lb DL + 65/45 lb OHS + 60 DU • 155/105 lb DL + 45/35 lb OHS + 120 Single-Unders • 135/95 lb DL + 35 Front Squats (75/55 lb) + 90 Single-Unders

Scaling Explanation

These options preserve the triplet stimulus by adjusting load, skill, and volume so athletes can keep moving, maintain quality positions, and finish near the intended 12–15 minute window.

Intended Stimulus

A sustained, near-threshold grind. Barbell sets should be challenging but manageable, with minimal rest and quick transitions to the rope. Double-unders elevate the heart rate; overhead squats tax shoulders and legs; deadlifts hit posterior chain. Finish with consistent pacing, smart set breaks, and efficient rope work—tough but steady, not a pure sprint.

Coach Insight

Pace round one at 85–90%, then aim to match or slightly negative split rounds two and three. Plan small, quick breaks on OHS to avoid blow-ups. Transition fast to the rope. One tip: Lock in a repeatable OHS break-up (e.g., 20-10-5) and stick to it. Avoid: Redlining early DUs, gripping the deadlift too long, and sloppy OHS depth/position.

Benchmark Notes

Times represent viable finish targets from beginner (near cap) to elite (sub-9). If you’re under 12:30 you’re intermediate; under 10:30 advanced; under 9:30 competitive; sub-8:30 elite. Missed caps should guide scaling so you can complete within the intended 12–15 minute window.

Modality Profile

Weightlifting dominates with 105 overhead squats and 45 deadlifts taking most of the work and time. Double-unders provide the monostructural element each round and account for a large chunk of pacing. No gymnastics movements are included.

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