Workout Description

Why This Workout Is Hard

A high-rep couplet with advanced movements: 75 cleans at 135/95 lb and 300 double-unders. The density lands in the 30–40 units/min range over a typical 10–12 minutes, with significant grip and breathing demand. Complexity is advanced but not high-skill, and the 15-minute cap pressures pacing. Hard for most, approachable for advanced.

Benchmark Times for AGOQ 21.3

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

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume (375 reps) with moderate-to-heavy barbell repetitions taxes grip, forearms, and posterior chain, demanding sustained output without complete rest for most of the workout.
• Power (7/10): Cleans are inherently explosive; repeated barbell cycling rewards powerful yet efficient pulls and fast extensions while maintaining mechanics under fatigue.
• Endurance (6/10): Sustained breathing demand from 300 double-unders and continuous barbell cycling. Expect elevated heart rate throughout with limited opportunities to fully recover unless rests are planned carefully.
• Strength (6/10): 135/95 lb cleans require solid baseline strength, especially as fatigue mounts. Not maximal loading, but repeated efforts challenge midline and pulling strength across many sets.
• Speed (6/10): Fast DU cadence and confident barbell cycling set the pace. Quick transitions matter, but smart breaks slightly outweigh pure sprinting for most athletes.
• Flexibility (3/10): Requires solid front rack, ankle, and shoulder mobility for efficient cleans and jump rope posture, but no extreme ranges beyond standard functional positions.

Scaling Options

Scale to: 75 Cleans (115/75 lb) + 300 Double-Unders • 75 Cleans (95/65 lb) + 600 Single-Unders • 60 Cleans (135/95 lb) + 200 Double-Unders

Scaling Explanation

These options preserve the couplet’s intent by adjusting load and/or rope volume to maintain continuous movement, appropriate barbell cycling, and a sub-cap finish with similar grip and breathing stimulus.

Intended Stimulus

A fast but controlled chipper-like couplet. Push steady sets on the barbell with minimal no-rep risk and keep the rope moving with brief shakes to manage forearm pump. It should feel like a sustained grind: breathing hard, forearms and grip burning, but always moving with short, planned breaks to avoid blow-ups.

Coach Insight

Pace early. Open with small, repeatable clean sets and brief rests so you can hit big, steady DU sets. Aim for even splits between movements. The one tip: Stick to pre-planned barbell breaks; don’t chase big sets that implode your grip. Avoid death-gripping the bar and rope. Relax your hands, and keep clean technique crisp—no starfish catches or early arm pulls.

Benchmark Notes

These finish-time tiers help guide pacing and scaling. If you’re trending slower than L3 midway, reduce barbell load or DU volume to preserve intensity. Advanced athletes should aim for L7–L9 by attacking planned barbell breaks and efficient rope sets. Times are in seconds; lower is better.

Modality Profile

The workout splits time mostly between weightlifting and monostructural work. The 75 barbell cleans typically occupy the majority of minutes and grip demand (weightlifting ~60%), while 300 double-unders provide a substantial monostructural dose (~40%). No pure gymnastics movements appear.

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