Workout Description

Why This Workout Is Hard

Ten tightly packed rounds blend high-skill gymnastics, very heavy deadlifts (225/155), and persistent rope work. Density is moderate over a 18–26 minute window, but grip and shoulder stamina compound quickly. Movement complexity averages high due to handstand push-ups and double-unders. Overall effort demands steady pacing with experienced barbell handling and gymnastics proficiency.

Benchmark Times for Bradshaw

• Elite: <15:00
• Advanced: 16:30-18:00
• Intermediate: 20:00-22:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated small sets across ten rounds demand high shoulder, grip, and posterior chain endurance with accumulating fatigue in pressing and pulling.
• Endurance (6/10): Sustained work for roughly 18–26 minutes with constant rope cycling and short transitions taxes the aerobic system without becoming purely cardio-dominant.
• Strength (5/10): The deadlift at 225/155 is heavy within this volume, requiring solid pulling strength but not maximal efforts.
• Speed (5/10): Fast transitions and smooth cycling matter, yet pacing and small, consistent sets outweigh all-out sprinting.
• Power (4/10): Explosiveness helps cycle deadlifts and rebound rope speed, but success relies more on steady, repeatable output than maximal power.
• Flexibility (3/10): Adequate shoulder and thoracic mobility help with handstand push-ups; hinge positions are standard and not extreme.

Movements

• Deadlift
• Handstand Push-Up
• Pull-Up
• Double-Under

Scaling Options

Scale to: deadlift 185/125 lb (or 155/105) • 1–2 abmat/kipping HSPU or DB strict press 35/20 lb × 6 • 8–10 pull-ups or jumping pull-ups/ring rows • 36–48 single-unders or 12–16 double-unders

Scaling Explanation

These options preserve the stimulus by keeping quick barbell sets, repeatable upper-body volume, and smooth rope cadence while reducing absolute difficulty to maintain consistent round times.

Intended Stimulus

A steady grind with repeatable sets and minimal chalk breaks. Aim to keep rounds consistent, breathing under control, and transitions under five seconds. Deadlifts should be strong and snappy in 1–2 sets, pull-ups in 1–3 sets, and double-unders smooth and mostly unbroken. Shoulders and grip should feel taxed but manageable throughout.

Coach Insight

Open at a sustainable round time you can hold by round 7. If you’re ahead of pace early, you went too hot. Breathe through the rope and move immediately to the next station. Biggest tip: Keep transitions under five seconds. That discipline saves minutes. Avoid redlining pull-ups early, over-gripping the bar, and sloppy HSPU standards that cause no-reps.

Benchmark Notes

These times reflect completion standards from beginner to elite. L1 finishes near or at the cap, while L5 targets about 22 minutes with controlled sets and short breaks. Advanced athletes hold tighter transitions, unbroken jump rope, quick deadlift sets, and efficient gymnastics to approach sub-16 minutes.

Modality Profile

Count-based split: 150 gymnastics reps (HSPU, pull-ups) ≈ 33%, 240 double-unders ≈ 53% monostructural, and 60 deadlifts ≈ 14% weightlifting. Time tends to favor rope and gymnastics cycling, with shorter but potent barbell bursts each round.

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