Workout Description

Why This Workout Is Medium

Using the framework: Work density is low (<30 units/min) due to the long 30-minute window and mixed modalities, mapping to 20 points. Movement complexity averages 60 (DU 60, Squat Clean 60, HR Push-Up 20 → avg 46.7). Time domain is 30 minutes → 65 points. Base score: 0.4×20 + 0.3×46.7 + 0.3×65 ≈ 41.5. No modifiers apply, yielding a Medium overall.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total repetitions across 30 minutes challenge local muscular endurance in the shoulders, triceps, and legs. The repeated cleans and push-ups accumulate significant fatigue, requiring sustainable sets and consistent mechanics.
• Power (7/10): Each clean is an explosive pull and rapid turnover into the squat. The power demand remains high across many reps, testing the ability to repeatedly express force efficiently under fatigue.
• Endurance (6/10): A sustained 30-minute effort taxes aerobic capacity, especially if double-unders are kept efficient and transitions are tight. The long time domain emphasizes breathing control and steady pacing over sprint efforts.
• Strength (6/10): The 155/110 lb squat clean is moderately heavy for volume. While not maximal, repeated sets demand solid barbell strength to maintain quality positions and safe singles under fatigue.
• Flexibility (4/10): Front rack mobility and squat depth standards are required for consistent squat cleans. Adequate shoulder and thoracic mobility also help with front rack comfort during repeated reps, but demands aren’t extreme.
• Speed (4/10): This is a sustained pace, not a sprint. Quick rope cycling and brisk singles on the barbell help, but the 30-minute cap limits pure speed; transitions matter more than redline bursts.

Movements

• Squat Clean
• Hand-Release Push-Up
• Double-Under

Scaling Options

Scale to: 60 Single-Unders + 8 Squat Cleans (115/75 lb) + 11 Push-Ups • 30 DU Attempts + 8 Power Cleans (135/95 lb) + 9 HR Push-Ups (elevated) • 45 Double-Unders + 6 Squat Cleans (135/95 lb) + 9 HR Push-Ups

Scaling Explanation

These options adjust jump-rope skill, barbell load/variation, and push-up difficulty to preserve a steady 30-minute flow with similar time-per-round and muscular fatigue patterns.

Intended Stimulus

A steady, repeatable pace for 30 minutes with minimal rest. Double-unders smooth and unbroken, squat cleans as controlled singles or small touch-and-go sets, and quick, clean hand release push-ups. Athletes should feel persistent effort without redlining, focusing on crisp mechanics and immediate transitions to keep rounds moving.

Coach Insight

Pace like a long run: settle early and hold. Aim for unbroken double-unders, fast down-up push-ups, and steady singles on the barbell. The one tip: Commit to immediate barbell contact—drop the clean, step in, grab, and go. Avoid big rests, missed double-unders, and sloppy clean positions. Small, consistent wins beat early burnout.

Benchmark Notes

Scores are total rounds completed in 30 minutes. Intermediate athletes should aim for 8–9 rounds; advanced athletes 10–12+. Your score will hinge on unbroken double-unders, steady singles or small sets on squat cleans, and unbroken hand release push-ups with quick transitions.

Modality Profile

The barbell work (squat cleans) dominates time under tension and complexity, so weightlifting is largest. Double-unders contribute steady monostructural work. Hand release push-ups add a smaller, but consistent, gymnastics element across the full 30 minutes.

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