Workout Description

Why This Workout Is Hard

The combination of double-unders into clusters creates significant leg fatigue, while the rope climb tests grip and upper body when already taxed. The 135/95lb cluster (clean + thruster) is moderately heavy and technically demanding, especially for 5 rounds. The workout should take 12-15 minutes with built-in micro-breaks between movements, but the compound fatigue makes maintaining intensity challenging.

Benchmark Times for Freddy Krueger

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Flexibility (8/10): Clusters demand excellent mobility in ankles, hips, and shoulders. Rope climbs require good overhead position and shoulder flexibility.
• Power (8/10): Clusters are highly explosive movements combining clean and thruster. Double-unders also require reactive power in feet and calves.
• Endurance (7/10): Five rounds of mixed modal work with double-unders and technical movements creates sustained cardiovascular demand, especially with no prescribed rest between rounds.
• Strength (7/10): Clusters at 135/95 pounds represent significant loading, requiring substantial strength to maintain form across all five rounds.
• Stamina (6/10): Moderate volume of double-unders combined with heavy clusters tests local muscular endurance, particularly in shoulders, posterior chain, and grip.
• Speed (6/10): Quick transitions between movements and fast cycling of double-unders are crucial, but heavy clusters necessitate measured pacing.

Movements

• Double-Under
• Clean
• Thruster
• Rope Climb

Scaling Options

Level 1 (Intermediate): Clusters at 115/75 lbs, 24 single-unders, rope climb to 12ft or jumping rope climb. Level 2 (Beginner): Clusters at 95/65 lbs, 24 single-unders, 3 rope pull-ups. Level 3 (Novice): Power clean + push press at 75/55 lbs, 50 single-unders, 5 ring rows. For all levels: Can reduce to 4 or 3 rounds while maintaining intensity. Maintain 2:1 ratio for single-unders if scaling double-unders.

Scaling Explanation

Scale if you cannot perform 3+ unbroken clusters at prescribed weight, lack consistent double-unders (>30 unbroken), or cannot complete 2+ rope climbs when fresh. Target completion time is 8-12 minutes - scale load/volume if estimated time exceeds this. Prioritize maintaining power output and proper technique on clusters over prescribed weight. For rope climbs, ability to safely descend when fatigued is crucial - scale accordingly. The goal is to keep moving with minimal extended breaks while maintaining control and safety on technical movements.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) with skill and strength elements. Primary focus is on power endurance and technical efficiency under fatigue. The double-unders create an aerobic base while clusters test explosive power. Rope climbs add a grip strength and skill component that becomes increasingly challenging as fatigue accumulates.

Coach Insight

Break double-unders into 2-3 sets early (20-16 or 12-12-12) to maintain efficiency. For clusters, consider sets of 3-3 or 2-2-2 from the start - don't go unbroken early as fatigue compounds quickly. Drop from the top of the thruster to save energy. Rest 5-10 seconds before rope climbs. Keep transitions under 10 seconds. Most athletes break down in rounds 4-5 - plan for this by starting conservatively. Watch technique on clusters as form typically degrades under fatigue.

Benchmark Notes

This workout combines double-unders, clusters (clean + thruster), and rope climbs. Let's break it down: Per Round: - 36 Double-Unders: ~18-20s (0.5s/rep + transitions) - 6 Clusters (135/95): ~24-30s (4-5s each due to complexity) - 1 Rope Climb: ~8-10s + transition Base round time: ~55-65s for elite athletes Fatigue multipliers: - Rounds 1-2: 1.0x (55-65s) - Rounds 3-4: 1.2x (66-78s) - Round 5: 1.3x (72-85s) Total projected time: 315-375s for elite athletes This workout is most similar to DT (5 rounds of barbell cycling) but with added gymnastics elements. Using DT as anchor (L10: 360-420s male), we adjust up slightly due to: 1. Similar round count but more complex movements 2. Rope climbs adding skill component 3. Double-unders creating cardio demand Final targets: Male L10: 360s (6:00) Male L5: 540s (9:00) Male L1: 900s (15:00) Female L10: 420s (7:00) Female L5: 600s (10:00) Female L1: 960s (16:00) Female times are ~15% slower due to the heavier relative loading of the clusters and increased transition time between movements.

Modality Profile

Double-Under and Rope Climb are gymnastics movements (bodyweight/coordination). Clean and Thruster are weightlifting movements (barbell). 2 gymnastics + 2 weightlifting = 50/50 split.