Workout Description

Why This Workout Is Hard

A 23-minute partner AMRAP with moderate-to-high skill demands (double-unders, rope climbs) and steady midline/cardio work. Volume accumulates quickly: repeated runs, ~100 burpees per team, and 9–18 rope climbs for fitter pairs. Partner format reduces continuous fatigue but encourages high output, keeping heart rate elevated and forearms taxed. Technical proficiency and efficient transitions determine performance.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Burpees and rope climbs require repeated bodyweight efforts. Accumulated volume challenges shoulders, grip, and midline while maintaining consistent movement quality over the full time domain.
• Endurance (7/10): Sustained 23-minute effort with repeated 200m runs and jump-rope work elevates aerobic demand. Heart rate stays high while partners alternate, keeping overall pace steady with limited full recovery.
• Speed (5/10): Fast cycle rates and crisp transitions matter. Teams that maintain quick sets on double-unders and burpees without long breaks gain the most ground.
• Power (3/10): Short, powerful rope pulls and efficient double-under jumps benefit from pop, but the workout is not primarily explosive; it’s sustained and rhythmic.
• Flexibility (2/10): Standard ranges of motion: burpee floor-to-stand, rope climbing positions, and running. No extreme mobility requirements beyond stable shoulders and adequate overhead/hip extension.
• Strength (1/10): No external loading; the limiting factors are skill and endurance, not maximal force production. Rope climbs require bodyweight pulling strength but not heavy lifting.

Scaling Options

Scale to: 60 Double-Unders or 120 Single-Unders • No-Push-Up Burpees (or Up-Downs) • 2 Rope Climbs per round or 12–15 Seated Rope Pulls

Scaling Explanation

These options preserve the workout’s cardio pace and upper-body pull demand while adjusting skill and volume so athletes can keep moving with quality for the full 23 minutes.

Intended Stimulus

A steady, sweaty partner grind. Heart rate should be high but sustainable, with quick switches and minimal standing around. Runs are controlled, double-unders are in confident sets, burpees stay smooth, and rope climbs are efficient and safe. Aim to keep moving nearly the entire 23 minutes, trading just before form or speed drops.

Coach Insight

Pace the run at a conversational effort so you can hit the rope and burpees with intent. Split work into small, fast sets to keep transitions sharp. One tip: pre-plan exact rep breaks for DU/burpees and stick to them until they fail—then shorten rest, not effort. Avoid death-spiral sets on DUs and sloppy rope technique. Chalk quickly, jump sooner.

Benchmark Notes

Scores represent total team rounds in 23 minutes. Hitting L5 (~4 rounds) requires efficient run pacing, quick double-under sets, shared burpee cadence, and smooth rope climbs. Advanced pairs approach 5–6 rounds with minimal rest and seamless transitions.

Modality Profile

About half the work is gymnastics (burpees and rope climbs) taxing upper body, core, and grip. The remainder is monostructural (running and double-unders) driving sustained cardio output. No external weights are used, emphasizing bodyweight skills and conditioning.

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