Workout Description

Why This Workout Is Very Hard

Big chunks of advanced gymnastics under severe grip fatigue, paired with increasingly demanding dumbbell lunge positions, create sustained high tension. The 15-minute cap forces aggressive pacing with minimal rest. Athletes must manage heart rate and grip while handling overhead stability. This blend of volume, skill, and load elevates the challenge above typical daily WODs.

Benchmark Times for AGQ 23.1

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

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume lunge distance plus 100 total bar reps demand sustained muscular output in hips, midline, and lats while minimizing breaks and maintaining movement quality.
• Endurance (5/10): Breathing stays elevated throughout, but there’s no pure monostructural piece. The stimulus is mixed—cardio is present, yet limited by grip and skill rather than continuous engine work.
• Flexibility (5/10): Overhead lunges require shoulder flexion, thoracic extension, and hip mobility. Limited positions will slow transitions and force shorter, more frequent breaks.
• Speed (5/10): Fast transitions and crisp sets matter, but most athletes must break gymnastics strategically and stabilize lunges, capping pure sprint speed.
• Strength (4/10): No max lifts, but double 50/35 DBs—especially overhead—require solid shoulder and midline strength to stabilize and move efficiently under fatigue.
• Power (3/10): Movements are largely controlled and cyclical rather than explosive. Power helps with efficient kipping and changing lunge positions but isn’t the main driver.

Scaling Options

Scale to: DB 35/25 lb; TTB→Hanging Knee Raise; BMU→Chest-to-Bar • DB 25/15 lb; TTB→Kipping Knee Raise; BMU→Jumping BMU • Keep RX DB; reduce gymnastics to 15/10/6 reps

Scaling Explanation

These options preserve the workout’s pull-density and overhead stability while adjusting skill and load so athletes can keep moving and finish near the intended time.

Intended Stimulus

Fast but controlled. Athletes should move steadily through lunges with minimal set-downs and manage the bar work in smart sets that protect grip and midline. Heart rate will stay high while shoulders and core burn. The final overhead lunge and muscle-ups are the crux—arrive composed enough to finish strong.

Coach Insight

Open hot but not reckless—steady through early lunges, then chip bars in sustainable sets. Transitions are free time: keep them short. Your one big tip: protect the grip. Break before you fail, and shake out purposefully. Common mistakes: sprinting early T2B, sloppy overhead lunge positions, and ignoring chalk/rest rhythms. All three snowball into long, costly breaks.

Benchmark Notes

Use these finish-time targets to gauge pacing and scaling. Midline and grip tend to be the limiting factors. If you’re well ahead of the tier time, progress to harder gymnastics or heavier DBs; if you’re behind, modify gymnastics and/or DB load to stay moving.

Modality Profile

The workout alternates loaded lunges with high-skill gymnastics. Time is slightly more dominated by gymnastics due to grip, kipping, and break management. There’s no monostructural element, so the balance is primarily between bodyweight pulling and DB lunge stabilization.

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If you enjoy AGQ 23.1, you might also like these similar CrossFit WODs:

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These WODs similar to AGQ 23.1 share comparable training demands, time domains, and movement patterns.