Workout Description

Why This Workout Is Very Hard

Six hundred total reps combine a high double-under skill demand, deep leg fatigue, and repeated unilateral pulling under a 20-minute cap.

Benchmark Times for Community Cup 26.4

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-8:50
• Beginner: >3:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Two hundred air squats and 100 dumbbell snatches create substantial leg, posterior-chain, and shoulder fatigue.
• Endurance (8/10): Two long rounds and 600 total reps demand sustained breathing and quick recovery after rope breaks.
• Speed (7/10): Large sets reward uninterrupted cadence, quick rope restarts, and short transitions between stations.
• Power (5/10): Efficient rope rebounds and fast hip extension on the snatches reduce the cost of the high repetition count.
• Strength (3/10): The dumbbell load is moderate and repeated; absolute strength matters less than the ability to keep cycling it.
• Flexibility (2/10): The movements use standard squat and overhead positions with no unusually deep or loaded mobility requirement.

Movements

• Double-Under
• Air Squat
• Dumbbell Snatch

Scaling Options

Official levels: L6 uses 225 single-unders or 75 double-unders. L5 uses the same rope options plus 35/20 lb. L4/L3 use 150 single-unders or 50 double-unders, 75 air squats, and 35/20 lb. L2/L1 use 50 single-unders, 50 air squats, and 20/10 lb.

Scaling Explanation

The official level versions reduce rope skill or volume, squat volume, and dumbbell load while retaining the two-round triplet and 20-minute cap.

Intended Stimulus

Hold sustainable double-under sets, move continuously through the squats, and keep the dumbbell cycling in manageable chunks. Round 2 should slow from fatigue, not collapse from an early sprint.

Coach Insight

Break the first double-under set before misses multiply. Relax the shoulders on squats, then use a steady alternating rhythm on the dumbbell rather than chasing a large opening set.

Benchmark Notes

The full workout is 600 reps. Five capped-progress thresholds at 180, 280, 380, 460, and 530 reps mark the end of the first rope set, late round 1, the second rope set, the second squat set, and deep progress into the final dumbbell snatches. levels[5] is exactly the 1,200-second cap. The 18:00, 16:00, and 14:00 finisher bands require roughly 33, 37.5, and 42.9 reps per minute including transitions.

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