Workout Description

Why This Workout Is Very Hard

A long 28-minute AMRAP with a high-skill legless rope climb from a seated start demands significant pulling strength and control. The combination of overhead squats and bench presses at moderate loads accumulates substantial shoulder and triceps fatigue. Technical overhead mobility, pacing under fatigue, and strict pulling capacity elevate difficulty beyond classic benchmarks, especially as grip and pressing endurance degrade over time.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High cumulative pressing and overhead volume over many sets taxes local muscular endurance in shoulders, triceps, and core. Success hinges on repeatable sets without hitting failure, especially on the bench press.
• Strength (6/10): Legless rope climbs from seated require significant strict pulling strength and midline tension. The barbell loads are moderate but expose strength endurance, especially after fatigue accumulates.
• Endurance (6/10): Twenty-eight minutes demands steady breathing and aerobic control, even without monostructural work. Heart rate stays elevated while cycling barbells and climbing, requiring sustainable pacing rather than short sprints.
• Flexibility (6/10): Overhead squats demand solid thoracic, shoulder, and ankle mobility to maintain a stable, upright position under fatigue. Limited mobility can force slower, smaller sets and missed depth or stability.
• Speed (4/10): This is not a sprint. Athletes must manage transitions and take calculated breaks, especially before the rope and bench, keeping a calm but consistent cadence.
• Power (3/10): Little pure explosiveness is required; movements are controlled and deliberate. Power output is moderated by the technical rope climb and the need to avoid bench press failure.

Scaling Options

Scale to: 9 OHS (95/65 lb), 1 rope climb with legs (15 ft), 12 bench press (95/65 lb) • 9 OHS (75/55 lb), 1 standing rope climb (15 ft) or 3 strict pull-ups, 12 bench press (75/55 lb) • 9 OHS (65/45 lb), 1 seated rope pull to 12 ft or 6 ring rows, 12 bench press (65/45 lb)

Scaling Explanation

These options lower load and/or rope difficulty so athletes can keep moving, maintain positions, and avoid bench failure while preserving the workout’s shoulder stamina and strict pulling intent.

Intended Stimulus

Sustainable, shoulder-intensive grind. You should move methodically with minimal wasted motion, keeping overhead squats smooth and the bench just shy of failure. Treat each rope climb like a high-skill set piece—quality over speed. Aim for unbroken OHS early, controlled singles on the rope, and consistent bench sets that remain repeatable for the entire 28 minutes.

Coach Insight

Pace from round one. Keep breathing steady, take a breath before each rope climb, and rack the bar before you redline. Biggest tip: never take the bench to absolute failure—leave 1–2 reps in reserve to preserve later rounds. Avoid rushing the rope. Control the descent to protect grip and skin. Maintain active shoulders and full lockout on OHS to prevent no-reps.

Benchmark Notes

Score total rounds and reps. Newer athletes will likely see 2–5 rounds. Solid intermediate athletes aim for 6–8 rounds. Advanced athletes target 9–11 rounds, while elites can push 12+. Use these tiers to choose loads/rope options that keep you moving steadily without repeated bench failures.

Modality Profile

Two of the three movements are barbell lifts, which dominate the time and volume, making weightlifting the majority. The legless rope climb is a demanding gymnastics element that, while lower in count, meaningfully contributes to total effort and skill. There is no monostructural cardio here.

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