Workout Description

Why This Workout Is Medium

The built-in rest every third minute and flexible rep range (4-12 C2B) significantly reduce cumulative fatigue. DUs and C2B have minimal direct movement interference since DUs are lower-body/coordination dominant. 60 DUs takes ~30-45 seconds for most athletes, leaving recovery buffer. The main challenge is grip fatigue accumulating across 6 sets of each movement over 18 minutes, but the structured rest prevents this from becoming overwhelming.

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): Completing 60 double unders and 4-12 C2B pull-ups within individual minutes creates real time pressure. Fast rope cycling and efficient pull-up transitions are essential to finish work and earn rest.
• Stamina (6/10): Six rounds each of C2B pull-ups and 60 double unders accumulates meaningful volume — up to 72 pull-ups and 360 double unders total — taxing upper body pulling and grip endurance throughout.
• Endurance (5/10): Built-in rest every third minute moderates aerobic demand significantly. Elevated heart rate from C2B and double unders creates moderate cardiovascular stimulus, but structured rest prevents true sustained aerobic output.
• Power (4/10): Double unders require explosive, rhythmic jumping with fast wrist turnover. Kipping C2B pull-ups add a cyclic explosive hip drive element. Neither movement is maximally explosive, but power underpins efficiency.
• Strength (3/10): Chest to bar pull-ups demand relative upper body pulling strength, particularly at the top of the range. However, with rep ranges up to 12 and bodyweight only, maximal strength is not the primary stimulus.
• Flexibility (3/10): Chest to bar pull-ups require active shoulder mobility and thoracic extension to reach the bar. Double unders need ankle and wrist mobility. Demands remain moderate rather than extreme.

Movements

• Chest-to-Bar Pull-Up
• Double-Under

Scaling Options

Chest to bar pull-ups: Scale to standard kipping pull-ups (chin over bar) for athletes who lack C2B height or consistency. For those still building pulling strength, use banded pull-ups or 6-10 ring rows. Keep the rep range concept — find YOUR 4-12 equivalent. Double unders: Scale to 30-40 double unders if 60 is not achievable within 50 seconds, or substitute 80-100 single unders to preserve the cardio stimulus. Athletes learning DUs can use 15-20 attempts (not made reps) to practice under light fatigue. Volume modification: If pulling fatigue is significant, reduce C2B to 3-8 reps and prioritize quality over quantity. The rest minute remains unchanged for all scaling levels — do not remove it.

Scaling Explanation

Scale C2B if you cannot perform at least 5 unbroken chest-to-bar pull-ups when fresh. Attempting too high a rep number with poor positioning leads to shoulder strain and teaches inefficient movement patterns. Scale double unders if you are consistently tripping and spending more than 55 seconds on the set — this kills the stimulus and creates unnecessary frustration. The priority here is technique and repeatability: an athlete doing 6 perfect ring rows every minute gets far more value than one grinding through ugly pull-ups that fall apart by minute 9. Target effort level is controlled intensity — you should finish each work minute feeling challenged but recovered enough within the rest minute to go again at the same standard. If you finish a minute with 10+ seconds to spare consistently, consider bumping reps slightly.

Intended Stimulus

This is a skill-meets-conditioning EMOM designed to build gymnastics capacity and jump rope efficiency under repeatable, manageable fatigue. The time domain is moderate — short bursts of work with structured rest built in every third minute. Energy demand is short burst power repeated across 18 minutes, meaning athletes should feel challenged but never fully redlined. The primary challenge is twofold: maintaining consistent, quality chest-to-bar reps across 6 sets, and hitting 60 double unders smoothly inside a minute. The rest minute is a deliberate recovery tool, not filler — use it. The goal is to pick a rep scheme and pace you can replicate all the way through without degradation.

Coach Insight

The wide rep range of 4-12 chest to bar pull-ups is your first clue — this workout demands honest self-assessment. Choose a number in the lower half of that range if your C2B is inconsistent, and stay there for all 6 sets. Breaking into 2 quick sets is smart if you're in the 8-12 range. For double unders, 60 reps should take roughly 40-50 seconds for most athletes — aim for one unbroken set or a quick reset if you trip. Do not chase the rope aggressively after a miss; reset your breathing and go. Common mistakes: going out at 12 reps on round 1 and crumbling by round 4, and burning unnecessary energy chasing DU sets to the final second. On C2B, keep your pull tight to the chest, drive elbows down hard, and avoid over-kipping. Use the full rest minute — stay moving lightly, shake out your hands, and prep mentally for the next pair.

Benchmark Notes

This is a fixed 18-minute alternating EMOM with built-in rest every third minute. The structure — 3 rounds of C2B pull-ups / double unders / rest — is designed as a skill and conditioning piece, not a scored effort. Athletes self-select their C2B rep count within the 4–12 range based on capacity and goal of maintaining unbroken or near-unbroken sets across all 6 working minutes. Success is defined by completing the prescribed work within each minute window and sustaining effort quality through round 3. No cumulative score is tracked; the workout is complete when the 18 minutes expire. Scaling C2B to banded or jumping, or reducing DU to 30–40 reps, is appropriate for athletes who cannot hold the pacing under fatigue — the rest minute should not be needed to recover from failure, but to prepare for the next working minute.

Modality Profile

Both movements are gymnastics modalities. Chest-to-Bar Pull-Up is a bodyweight pulling movement, and Double-Under is a jump rope skill requiring bodyweight coordination. 2 gymnastics movements out of 2 total = 100% Gymnastics.