Workout Description

Why This Workout Is Medium

This workout features moderate volume (81 total push presses, 243 double unders) with fundamental movements in a manageable 8-12 minute time domain. The descending ladder provides psychological relief as sets shrink. Double dumbbell push press challenges shoulder endurance but at moderate loads (typical for DBs), while double unders require skill but don't create severe muscular fatigue. The movements don't significantly interfere with each other, allowing consistent pacing. Average athletes can complete as prescribed with strategic breaks, experiencing fatigue accumulation without being crushed.

Benchmark Times for Double Trouble

• Elite: <6:45
• Advanced: 8:30-10:30
• Intermediate: 12:30-14:45
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 81 total dumbbell push presses in descending sets challenges shoulder stamina significantly. Combined with high-volume double unders, this tests muscular endurance capacity across multiple muscle groups continuously.
• Speed (7/10): For-time stimulus incentivizes rapid movement cycling. Descending ladder enables faster pace as sets shrink. Shoulder and grip fatigue from push press creates interference, testing ability to maintain speed.
• Endurance (6/10): Continuous for-time format with 243 total double unders creates sustained cardiovascular demand. Heart rate stays elevated throughout, though descending ladder provides brief recovery windows between rounds.
• Power (6/10): Push press is inherently explosive, requiring hip drive and fast lockout. Double unders demand rapid ankle extension and quick turnover. Both movements maintain power output under accumulating fatigue.
• Strength (4/10): Moderate loading on double dumbbell push press. The 21-rep starting set indicates submaximal weight selection, emphasizing strength-endurance rather than maximum force production capabilities.
• Flexibility (4/10): Push press demands adequate shoulder mobility for stable overhead position. Double unders require functional ankle and shoulder flexibility for efficient rope clearance and coordination.

Movements

• Dumbbell Push Press
• Double-Under

Scaling Options

Reduce dumbbell weight by 30-50% (target: 35/25 lbs, 25/15 lbs, or 20/10 lbs per hand). Substitute single unders at 2:1 ratio (126-108-90-72-54-36) or reduce double under volume by 50%. Consider shortening to 15-12-9-6 rep scheme. Can substitute single dumbbell push press (same total reps per arm) or barbell push press at 75/55 lbs.

Scaling Explanation

Scale if you cannot perform 12+ unbroken double dumbbell push press at chosen weight or if double unders are inconsistent (breaking every 10-15 reps). Priority is maintaining workout intensity between 8-16 minutes with minimal rest. If scaling weight, choose load that allows sets of 8-12 throughout. If double unders are limiting factor, substitute to keep moving rather than excessive failed attempts. Goal is continuous work with brief strategic breaks, not long grinding sets.

Intended Stimulus

Moderate-intensity glycolytic workout in the 8-14 minute range. Targets shoulder stamina and coordination under fatigue. The descending ladder creates psychological relief while maintaining metabolic demand. Primary challenge is managing upper body fatigue while maintaining double under efficiency as shoulders accumulate stress.

Coach Insight

Break the push press early and often - don't go unbroken on round of 21. Consider 11-10, 9-9, 8-7, then smaller sets as needed. Use aggressive leg drive and keep elbows slightly forward to protect shoulders. On double unders, stay relaxed and aim for quick but controlled sets rather than all unbroken. The ratio gives you more rest time on double unders as workout progresses. Transitions matter - don't waste time setting up dumbbells. Most athletes hit a wall in the 15 or 12 round when shoulders accumulate fatigue.

Benchmark Notes

Primary limiters are shoulder endurance for 81 double DB push press reps (assuming 50# DBs per hand for males) and double under consistency across 243 total reps. L1 (40:00) assumes heavily scaled weight or substantial rest, with DU attempts breaking frequently. L5 (16:00) reflects intermediate pacing with push press sets of 5-7 reps and DU sets of 20-30, plus moderate transitions. L10 (6:00) requires near-unbroken push press (maybe 1-2 quick breaks) and highly efficient DU sets (50+ unbroken), with elite shoulder capacity and breathing control. Transitions and grip fatigue accelerate as athletes move through rounds.

Modality Profile

Two unique movements: Dumbbell Push Press (Weightlifting - external load) and Double-Under (Gymnastics - bodyweight coordination skill). 50/50 split between W and G modalities.