Workout Description

Why This Workout Is Very Hard

High total volume (497 double-unders and 203 barbell reps) over seven rounds demands sustained pacing, efficient barbell cycling, and solid double-under skill. The load is moderate but accumulates significant fatigue, especially in grip and legs. Expect elevated heart rate, lactic buildup, and a long time domain. Missed double-unders and sloppy barbell breaks can quickly extend the workout.

Benchmark Times for Ken Zink

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-24:00
• Beginner: >38:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Over 200 barbell reps and nearly 500 double-unders tax local muscular endurance in the legs, posterior chain, and forearms.
• Endurance (7/10): Seven rounds with ~20–35 minutes of work challenges aerobic capacity and the ability to recover between repeated rope and barbell efforts.
• Speed (6/10): Efficient rope cadence and quick barbell cycling/transitions reward speed, provided technique remains consistent across rounds.
• Power (5/10): Hang cleans require crisp, explosive pulls, but the overall fatigue shifts emphasis toward sustainable output.
• Strength (4/10): Loads are moderate and submaximal; strength is helpful but not the limiting factor for most athletes.
• Flexibility (3/10): A solid front rack and squat depth are required; mobility helps efficiency but isn’t unusually demanding.

Movements

• Front Squat
• Deadlift
• Hang Power Clean
• Double-Under

Scaling Options

Scale to: 50 Double-Unders or 100 Single-Unders • 95/65 lb (or 75/55 lb) barbell • 5 rounds instead of 7

Scaling Explanation

These options preserve the stimulus: steady cardio with manageable barbell cycling while keeping round times consistent and reducing excessive misses or long rest.

Intended Stimulus

Steady, uncomfortable effort that builds a pump in the forearms and legs while keeping your heart rate high. Aim for smooth, near-unbroken double-unders and quick barbell sets with short planned breaks. Target 2–3 minutes per round, staying consistent from round one to seven without blowing up early.

Coach Insight

Pace the first two rounds like the middle rounds. If you’re breathing hard after round one, you started too fast. Most important: Pre-plan barbell breaks (e.g., 8/6 deadlifts, 6 cleans unbroken, 9 squats unbroken) and stick to them. Avoid death grips and long chalk breaks. Relax your hands on the rope, breathe at the top of squats, and keep transitions tight.

Benchmark Notes

Times range from 38 minutes (L1) down to 15 minutes (L9). If you’re finishing around 24 minutes, you’re right in the middle. Use these to pick a pace and scaling so you move steadily with minimal failed double-unders and 1–2 quick breaks per barbell segment.

Modality Profile

This is a mixed monostructural and weightlifting effort. Double-unders contribute a substantial aerobic and calf/shoulder demand (~35%), while the majority of time and fatigue comes from cycling a moderate barbell through three movements (~65%). No gymnastics elements are present.

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