Workout Description

Why This Workout Is Hard

The combination of moderately heavy barbell cycling (185/125) with high-volume double-unders creates significant fatigue. The deadlifts coming late in each round after accumulated fatigue from cleans and push-ups will be particularly challenging. The 99 double-unders force a long time under tension, and the workout's structure provides minimal built-in rest. Most athletes will take 20-25 minutes with forced breaks.

Benchmark Times for Kiana

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): High-rep double-unders combined with moderate-load barbell cycling and bodyweight movements create sustained cardiovascular demand across four challenging rounds.
• Stamina (7/10): Multiple movements targeting different muscle groups with significant volume, especially in double-unders and deadlifts, test muscular endurance.
• Power (7/10): Explosive movements dominate with squat cleans, box jumps, and double-unders requiring significant power output.
• Strength (6/10): Moderate-heavy squat cleans and deadlifts at 185/125 require significant strength, though not maximal loads.
• Speed (6/10): Quick transitions between movements and fast cycling of double-unders are crucial for good times.
• Flexibility (5/10): Squat cleans demand good mobility in ankles, hips, and shoulders. Box jumps and deadlifts require decent hip flexibility.

Movements

• Squat Clean
• Push-Up
• Sit-Up
• Deadlift
• Box Jump
• Double-Under

Scaling Options

Reduce barbell weight to 135/95 or 115/75 based on ability. Sub power cleans for squat cleans if needed. Scale push-ups to knee push-ups or elevated push-ups. Reduce double-unders to 66 or 33 single jumps. Scale deadlifts to same reduced weight as cleans. Lower box height to 20/16 or step-ups if needed. For volume, consider 3 rounds instead of 4, or reduce double-unders to 50-75 reps per round.

Scaling Explanation

Scale if you cannot perform 5+ unbroken push-ups, don't have consistent double-unders (50+ unbroken), or if squat clean/deadlift weight is above 75% 1RM. Priority is maintaining good movement patterns throughout - particularly on the Olympic lift and deadlifts. Target time domain is 15-25 minutes - scale load/volume if you'll exceed this significantly. Athletes should be able to keep moving steadily with minimal extended breaks.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with oxidative elements. Primary focus is on maintaining power output across multiple movement patterns while managing fatigue. The heavy squat cleans and deadlifts create strength-endurance demands, while double-unders test skill maintenance under fatigue. Overall stimulus combines strength elements with conditioning.

Coach Insight

Break up the squat cleans into singles from the start - these should be quick but controlled. Push-ups can be done in 2-3 sets (8-7 or 6-5-4). Double-unders should be broken into manageable sets (33-33-33 or 25x4) before fatigue sets in. Keep deadlifts to sets of 8-8-7 or 6-6-6-5. Box jumps should be steady but deliberate - rebounding only if you're fresh. Common mistakes include rushing the first round, not breaking up the gymnastics early enough, and poor pacing on double-unders leading to excessive trip-ups.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling) but with added gymnastics work. Breaking it down: 1. Squat Cleans (2 reps): 6-8s per round at 185/125 2. Push-Ups (15): 20-25s per round 3. Double-Unders (99): 60-75s per round (including breaks) 4. Sit-Ups (12): 15-20s per round 5. Deadlifts (23): 50-60s per round at 185/125 6. Box Jumps (13): 25-30s per round Base time per round: ~180-220s Transitions: ~30s per round Fatigue multipliers: - Rounds 1-2: 1.0x - Rounds 3-4: 1.2x Compared to DT anchor (360-420s elite), this workout is approximately 1.3x longer due to: - Higher total volume - Heavier loading (185 vs 155) - Added gymnastics elements Final targets (M/F): L10: 8:00/10:00 L5: 12:00/14:00 L1: 18:00/20:00

Modality Profile

Of 6 movements: 3 Gymnastics (Box Jump, Push-Up, Sit-Up), 1 Monostructural (Double-Under), and 2 Weightlifting (Deadlift, Squat Clean). 3/6=50% G, 1/6≈17% M, 2/6≈33% W

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