Workout Description

Why This Workout Is Hard

Estimated 7–9 rounds for most fit athletes. Work density is low (<30 units/min) yielding 20 points, but movement complexity averages high (Run=20, Rope Climb=100 → 60) and the 20-minute domain scores 70. Base Score = (20×0.4)+(60×0.3)+(70×0.3)=47. No modifiers apply. Final score ≈47, mapping to Hard due to sustained running with a high‑skill rope climb under fatigue.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 20-minute duration with repeated 400m runs makes this primarily an aerobic piece. Most of the time is spent at a steady heart rate with short spikes from rope climbs.
• Speed (6/10): Round times are short, and fast transitions plus crisp rope technique reward quicker cycling without sacrificing pacing.
• Stamina (5/10): You’ll perform 7–12 rope climbs and many run repeats. It requires sustainable output for the full 20 minutes without major rest breaks.
• Power (3/10): Short bursts of power are needed to jump and clamp the rope and stand aggressively during each ascent.
• Strength (2/10): No external loads are used. Strength shows up mainly in pulling your bodyweight on the rope once per round.
• Flexibility (2/10): Basic positions only: running stride and rope clamp/hip-to-wall reach. No extreme ranges of motion are required.

Scaling Options

Scale to: 300m Run + 1 Rope Climb • 400m Run + 1 Rope Climb (15 ft or use J‑hook/with legs) • 400m Run + 2 seated rope pulls (to standing) or 6 strict pull-ups

Scaling Explanation

These options preserve the aerobic demand and upper-body pull while adjusting distance, height, or pulling complexity to keep round times consistent and technique sound.

Intended Stimulus

A steady cardio grind with brief, technical spikes. The run should be repeatable and just uncomfortable, letting you hit the rope with quick, efficient ascents. Heart rate stays high but controlled, with grip and midline taxed each round. Aim for consistent splits from round one, minimizing transition time.

Coach Insight

Pace the runs at a sustainable repeatable speed—think controlled 5K effort, not a sprint. Smooth is fast on the rope. The one tip: lock a solid J‑hook every time, then stand tall—less pulling, more legs. Avoid blowing up early, sloppy foot clamps, and staring at the rope. Step in, jump, clamp, stand, tag, and go.

Benchmark Notes

Score is total rounds (and additional meters/reps) completed in 20 minutes. Beginners aim for 3–5 rounds, intermediates 6–8, advanced 9–11+, elites 11+ with tight transitions. Higher rounds indicate better aerobic capacity, rope efficiency, and sustainable pacing.

Modality Profile

This couplet is dominated by monostructural work: about 85% of total time is running. The rope climb adds roughly 15% gymnastics volume, emphasizing grip and upper‑body pulling without any external loading. There is no weightlifting component.

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