Workout Description

Why This Workout Is Very Hard

100 burpee pull-ups is an extremely demanding combination that taxes both the pulling muscles and cardiovascular system simultaneously, with no built-in rest. The double-unders, while technically easier, come when athletes are already severely fatigued. Most athletes will need to break the burpee pull-ups into very small sets, and the total workout time will likely exceed 20-25 minutes of nearly continuous work.

Benchmark Times for Charlie

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-23:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 100 reps of burpee pull-ups severely tests upper body and total body muscular endurance. Grip fatigue and shoulder stamina particularly challenged.
• Endurance (8/10): High-volume burpee pull-ups create sustained cardiovascular demand, while double-unders maintain elevated heart rate. Combined movements test aerobic capacity over extended duration.
• Speed (7/10): Fast transitions in burpee pull-ups and quick double-under cycling are crucial for good times. High-volume requires efficient movement patterns.
• Power (5/10): Double-unders require reactive power, and burpee pull-ups have explosive components, but fatigue limits power output as workout progresses.
• Flexibility (4/10): Burpee pull-ups demand shoulder mobility and hip flexion, but movements are within normal range of motion for trained athletes.
• Strength (3/10): While pull-ups require relative strength, the workout emphasizes endurance over maximal strength. Bodyweight movements don't test absolute strength significantly.

Movements

• Burpee Pull-Up
• Double-Under

Scaling Options

Level 1: 50 burpee pull-ups + 100 singles. Level 2: 100 burpees to target + 50 double-unders. Level 3: 75 burpee chin-over-bar or ring rows + 75 single-unders. For burpee pull-ups, can scale to jumping pull-ups or target touch above head. For double-unders, reduce volume or substitute single-unders at 2:1 ratio. Time cap of 30 minutes recommended for scaled versions.

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups, 20+ consecutive double-unders, or if burpee pull-ups take longer than 5 seconds each. Maintaining intensity is crucial - athletes should be able to keep moving with minimal long breaks. Target time domain remains 15-25 minutes when scaled. Focus on quality movement patterns over speed. Choose scaling that allows consistent work rate rather than long breaks between reps.

Intended Stimulus

Long-duration glycolytic/oxidative workout targeting muscular endurance and mental toughness. Time domain is 15-25 minutes. Primary challenge is maintaining consistent output while managing grip fatigue and breathing. Tests ability to sustain high-skill movements under accumulating fatigue.

Coach Insight

Break burpee pull-ups into manageable sets early (sets of 10-15) to avoid grip burnout. Rest at bottom of burpee to catch breath. For pull-ups, maintain hollow body position and efficient kip. On double-unders, stay relaxed and bounce consistently - rushing leads to trips. Consider 25-rep checkpoints. Most athletes break down around rep 60-75 on burpee pull-ups - plan transition strategy. Keep rest periods short (10-15 seconds) to maintain steady pace.

Benchmark Notes

This workout combines elements of Angie (100 reps of a movement) with Annie (double-unders). Using Angie as primary anchor since burpee pull-ups are more demanding than standard pull-ups. Breakdown: 1. Burpee Pull-ups (100 reps) - Base: 7-8 sec/rep (3-4 sec burpee + 2 sec pull-up setup + 2 sec pull-up) - Sets break down: 12-10-8-7-6-5-4-4-3-3... - Elite: ~12-13 minutes - Intermediate: ~18-20 minutes 2. Double-Unders (100) - Fresh pace: 0.5 sec/rep - But after burpee pull-ups, significant shoulder/grip fatigue - Elite: ~1-2 minutes (including brief rest) - Intermediate: 2-3 minutes Comparing to Angie anchor (L10: 900-1080s, L5: 1320-1500s, L1: 1980-2400s): - Burpee pull-ups are ~40% more demanding than regular pull-ups - Double-unders add ~120s for elite, ~180s for intermediate Final targets: L10 (Elite): 14-15 min (840-900s) L5 (Intermediate): 22-23 min (1320-1380s) L1 (Beginner): 38-40 min (2280-2400s)

Modality Profile

Both movements (Burpee Pull-Up and Double-Under) are classified as gymnastics (G) movements. Burpee Pull-Ups combine two bodyweight movements, and Double-Unders are a bodyweight coordination skill with the jump rope. With both movements in the same modality, the workout is 100% gymnastics.