Workout Description

Why This Workout Is Medium

Using the framework: Expected density ≈ 17.5 units/min (349 weighted units over 20 minutes) → 20 points. Movement complexity averages to ~56 points (C2B and thruster high skill; DU advanced; bench moderate; sit-up basic). Time domain is 20 minutes → 65 points. Base score: 0.4×20 + 0.3×56 + 0.3×65 = 44.3. No modifiers apply → final “Medium.”

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated sets of gymnastics, jump rope, and core work tax muscular endurance, especially forearms and midline, over a sustained 20-minute window.
• Power (7/10): Explosive hip drive for clusters and rebounding efficiency on double-unders reward powerful efforts, especially as fatigue accumulates.
• Endurance (6/10): Twenty minutes of continuous work with large double-under and sit-up volume demands steady aerobic output, though heavy barbell bouts interrupt a pure cardio feel.
• Strength (6/10): A heavy bench buy-in and heavy squat clean thrusters demand meaningful upper- and total-body strength relative to classic conditioning pieces.
• Speed (5/10): Athletes should move briskly but cannot truly sprint; heavy barbell singles and longer DU sets moderate cycling speed.
• Flexibility (3/10): Front rack and overhead positions for thrusters and shoulder extension on C2B require decent mobility, but positions are standard and not extreme.

Movements

• Chest-to-Bar Pull-Up
• Sit-Up
• Bench Press
• Squat Clean Thruster
• Double-Under

Scaling Options

Scale to: 7 Pull-Up • 60 Double-Under • 2 Squat Clean Thruster (135/95 lb) • 28 Sit-Up • Buy-in: 13 Bench (135/95 lb) • 7 Jumping Pull-Up • 100 Single-Under • 2 Thruster from rack (95/65 lb) • 20 Sit-Up • Buy-in: 13 Bench (95/65 lb) • 7 Ring Row • 70 Single-Under • 2 DB Thruster (2×35/2×25 lb) • 20 AbMat Sit-Up • Buy-in: 13 DB Floor Press (2×35/2×25 lb)

Scaling Explanation

Each option preserves the workout’s flow while adjusting skill and load so athletes keep moving, protect grip and shoulders, and sustain round times without stalling on the barbell or rope.

Intended Stimulus

A steady, grindy 20-minute AMRAP with deliberate barbell singles, smooth pull-up sets, and relaxed breathing on the rope and sit-ups. After the heavy bench buy-in, settle into sustainable rounds. Keep transitions crisp, avoid redlining on the rope, and manage grip so the C2B and clusters stay consistent.

Coach Insight

Open with control. Treat clusters as fast, clean singles, then breathe on sit-ups and DU before returning to the rig. If one tip matters: break the 77 DUs early to protect shoulders and grip for C2B and clusters. Don’t rush the bench buy-in or you’ll blow up early. Avoid failed C2B and grinding cluster reps.

Benchmark Notes

Score is total reps including the 13-rep bench press buy-in. Each round adds 114 reps (7 C2B, 77 DUs, 2 clusters, 28 sit-ups). Intermediate athletes target ~5 rounds; advanced 6–7 rounds; beginners 1–3 rounds. More reps equals a better score.

Modality Profile

Gymnastics dominates via chest-to-bar pull-ups and high sit-up volume. Monostructural work is the large double-under set each round. Weightlifting is significant but time-limited to the heavy bench buy-in and two heavy squat clean thrusters per round.

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