Workout Description

Why This Workout Is Hard

High skill pulling (Toes-to-Bar, Chest-to-Bar, Bar Muscle-Up) layered with loaded walking lunges creates a demanding mix of grip, midline, and shoulder stability. Volume is moderate, but the skill progression under fatigue and the overhead lunge make it challenging. A 15-minute cap keeps the density high for advanced athletes while capping overall volume for most.

Benchmark Times for AQOQ 23.1

• Elite: <9:00
• Advanced: 10:00-11:00
• Intermediate: 12:00-13:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated sets of pulling and lunging accumulate fatigue in grip, midline, and hips. Success hinges on managing moderate volume while keeping movement quality under fatigue.
• Flexibility (6/10): Overhead lunges demand shoulder, thoracic, and hip mobility to maintain a stable, upright posture. Limited range will slow transitions and increase rest needs.
• Endurance (5/10): A 9–15 minute for-time effort taxes breathing but stays mixed with strength-skill demands instead of pure cardio. Expect sustained effort with short rests rather than continuous monostructural work.
• Strength (5/10): Double dumbbell lunges—especially overhead—require solid leg and shoulder strength but are far from max loads. Strength matters most when fatigue tries to break positions.
• Speed (5/10): Quick transitions and composed set breaks are key. Athletes who cycle skill reps cleanly and walk the DBs back on the line maintain a steadier pace.
• Power (4/10): Kipping on the rig and strong lunges benefit from crisp force production, but the workout rewards consistency more than explosive output.

Scaling Options

Scale to: DBs 35/20 lb (or single DB) • Gymnastics to Knee Raise/Chin-over-Bar/Jumping BMU (or C2B for BMU) • Keep all lunges in front rack if overhead breaks down

Scaling Explanation

These options preserve the stimulus—steady lunging with shoulder stability and progressive pulling skill—while adjusting load and skill so athletes keep moving with minimal failure.

Intended Stimulus

A steady but urgent grind. Unbroken or near-unbroken lunge lengths with quick, manageable sets on the rig. Keep transitions tight and breathing under control. Aim to preserve form on overhead lunges while holding consistent gymnastics sets that avoid failure. Finish strong through the bar muscle-ups without redlining early.

Coach Insight

Pace the early rounds—stick to repeatable sets like 10/10 TTB and quick breaks on C2B. Save some grip for the finish. 1 tip: Protect overhead positions. Tight midline, active shoulders, and small steps beat rushed, wobbly strides. Avoid ripping huge first sets on the rig or sprinting lunges; both spike heart rate and tank grip.

Benchmark Notes

Times reflect how fast you can move through three gymnastic progressions while managing loaded lunges. Beginners often time-cap; intermediates push into the 12–14 minute range; advanced athletes finish under 10 minutes if they keep big sets on the rig and steady lunge pacing.

Modality Profile

Most work is gymnastic pulling (Toes-to-Bar, Chest-to-Bar, Bar Muscle-Up), which dominates time and fatigue. Weighted elements are the dumbbell walking lunges across three carry positions. There is no monostructural component, so the workout alternates between weightlifting support and high-skill gymnastics capacity.

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