Workout Description

Why This Workout Is Medium

Overall density is moderate because all work is bodyweight or monostructural, but the handstand push-ups add a high-skill bottleneck. The 12–20 minute time domain rewards steady, sustainable pacing over sprinting. Proficient athletes who scale HSPU appropriately should finish near 12–18 minutes, placing this firmly in the Medium range.

Benchmark Times for AGQ 22.5

• Elite: <10:30
• Advanced: 12:00-13:30
• Intermediate: 14:30-15:30
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Two monostructural elements (row and jump rope) dominate time. Sustainable breathing and heart rate control are key to hold pace across three rounds without redlining early.
• Stamina (7/10): Total volume is moderate-high with repeated pressing and jumping efforts. The main limiter becomes sustainable sets on HSPU and consistent double-under bouts under fatigue.
• Speed (6/10): Fast transitions, smooth rope cadence, and efficient HSPU cycling matter. However, row pacing moderates overall speed, preventing a full sprint stimulus.
• Power (4/10): Double-unders and kipping HSPU use elastic, fast-twitch elements, but the workout favors continuous output more than pure explosive power.
• Flexibility (3/10): Adequate shoulder and thoracic mobility are needed for stable inverted positions and lockout. Double-unders and rowing require normal ranges without extreme flexibility demands.
• Strength (2/10): No external loading is prescribed; pressing strength shows up in the ability to cycle HSPU, but maximum force output is not directly tested.

Scaling Options

Scale to: 3RFT 35/28 cal Row • 12 Handstand Push-Up or 8 Box Pike Push-Up • 75 Double-Under | 3RFT 40 cal Row • 10 DB Strict Press (2×25/15 lb) • 100 Single-Under | 3RFT 30 cal Row • 12 Hand Release Push-Up • 50 Double-Under Attempts

Scaling Explanation

These options preserve the triplet, reduce pressing difficulty and jump-rope skill as needed, and keep total work and time domain similar so athletes move steadily and finish near the cap.

Intended Stimulus

A sustained, aerobic triplet with a high-skill gymnastics checkpoint. Row at a controlled but assertive pace, move quickly to the wall, and chip HSPU in small sets to avoid failure. Keep double-unders smooth and unbroken when possible. The workout should feel steady, with brief spikes during HSPU sets, and minimal downtime.

Coach Insight

Pace the row so you can start HSPU within 5–10 seconds of arriving at the wall. Small, fast HSPU sets beat big, grinding failures. Your one big tip: Protect the HSPU. Break early and often to avoid redline and no-reps. Common mistakes: Sprinting the first row, chasing unbroken HSPU, and turning DUs into long rest breaks after trips.

Benchmark Notes

These finish-time targets range from time-capped beginners to elite athletes moving efficiently. If you’re between L4–L6, expect to chip steadily with short HSPU sets and minimal DU breaks. Use these to set pacing and scaling so you land near your level.

Modality Profile

Most time is spent on monostructural work: rowing and jump rope together make up the majority of the effort. Gymnastics appears through handstand push-ups, which, though lower in total time, significantly influence pacing and fatigue. No external weights are used.

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