Workout Description

Why This Workout Is Hard

A short, punchy couplet with very demanding overhead squats at 165/115 and tall 30-inch burpee box jump-overs. Total volume is modest (54 reps), but the load, mobility demand, and jump height elevate intensity. The 10-minute cap forces aggressive pacing and confident barbell cycling. Strong athletes finish sub-8; many will push close to the cap, especially if overhead stability or box height is limiting.

Benchmark Times for AGOQ 21.5

• Elite: <5:30
• Advanced: 6:00-6:30
• Intermediate: 7:00-7:30
• Beginner: >10:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Shoulders, core, and legs must repeatedly produce force under fatigue, especially holding strong positions through heavy overhead squats.
• Flexibility (7/10): Thoracic, shoulder, and hip mobility are critical to maintain a stable, upright overhead squat receiving and bottom position.
• Strength (6/10): A solid strength base is required to stabilize and stand heavy OHS, especially unbroken or with minimal breaks.
• Power (6/10): Explosive hip drive for box jump-overs and strong, dynamic leg drive out of the squat are rewarded.
• Endurance (5/10): Short time domain with sustained heart rate from continuous BBJOs; aerobic work matters but it’s not a pure cardio piece.
• Speed (5/10): Quick transitions and barbell cycling help, but the box height and load limit true sprint turnover.

Movements

• Overhead Squat
• Burpee Box Jump-Over

Scaling Options

Scale to: OHS 135/95 lb with 24 in BBJO • OHS 115/75 lb with 24 in step-overs (no jump) • Front Squat 165/115 lb with regular burpees

Scaling Explanation

These options reduce load and/or jump demand while preserving the workout’s heavy leg/shoulder stimulus and continuous engine challenge.

Intended Stimulus

Fast and intense. The goal is to push a steady, high effort with minimal barbell breaks and deliberate but brisk jump-overs. Breathing should feel hot by the round of 9. You should finish with legs and shoulders burning, but never lose positions on the bar. Aim for smart aggression rather than redlining early.

Coach Insight

Pace the 12s conservatively, attack the 9s, then empty the tank on the 6s. One big set on the OHS is ideal; if not, plan a quick, pre-set break. The one thing: Lock in your overhead position—wide grip, active lats, and push the bar up/back. Avoid staring at the box and slow transitions. Don’t rush sloppy reps—missed jumps cost more than a breath.

Benchmark Notes

Use these times to gauge capacity and pacing. L1 athletes will finish near the 10-minute cap. Intermediate athletes aim for 7–8 minutes by minimizing barbell breaks and steady BBJOs. Advanced athletes target 5–6 minutes with near-unbroken OHS and fast, controlled jump-overs. Elite can dip toward 5 minutes or faster.

Modality Profile

The piece is a classic gymnastics/weightlifting couplet. Most time is spent on the bodyweight task (burpee box jump-overs), while the barbell provides a heavy, technical challenge. There is no pure monostructural element, so the breakdown leans slightly toward gymnastics with substantial weightlifting demand.

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