Workout Description

Why This Workout Is Hard

This workout combines moderate loads with high-skill double-unders and burpees in a format that creates significant fatigue accumulation. The same-load back squats after shoulder-to-overheads will tax the shoulders and legs continuously. With 4 rounds and no built-in rest, most athletes will need to break up the barbell work by round 2-3. Average completion time 12-15 minutes of sustained effort.

Benchmark Times for Laura Mayes

• Elite: <10:30
• Advanced: 11:30-12:30
• Intermediate: 13:30-14:30
• Beginner: >23:45

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double-unders combined with moderate-load barbell cycling and full-body burpees challenges muscular endurance across multiple domains.
• Endurance (7/10): Four rounds of mixed modal work with double-unders and barbell cycling creates significant cardiovascular demand. The burpees particularly tax the aerobic system.
• Speed (7/10): Quick transitions between movements and fast cycling of double-unders and moderate weight barbell movements are crucial for good times.
• Flexibility (6/10): Shoulder mobility for S2OH, hip/ankle flexibility for squats, and full range burpees require above-average mobility throughout.
• Strength (5/10): 135/95lb barbell movements require moderate strength, especially when fatigued. Not maximal loads but heavy enough to demand good technique.
• Power (4/10): Double-unders and shoulder-to-overhead have power elements, but fatigue will limit explosive output as rounds progress.

Movements

• Double-Under
• Shoulder-to-Overhead
• Back Squat
• Burpee

Scaling Options

Double-unders: Scale to 80 single-unders or 40 alternating single-double jumps. Shoulder-to-overhead: Reduce to 95/65 lbs or substitute push press if strict press strength is limiting. Back squat: Lower to 95/65 lbs or bodyweight squats if needed. Burpees: Step-back burpees or eliminate jump at top if needed for control. Volume option: Reduce to 3 rounds or 8-10 reps per movement while maintaining intensity.

Scaling Explanation

Scale if unable to perform 15+ unbroken double-unders, if shoulder-to-overhead weight is above 65% 1RM, or if back squat weight is above 60% 1RM. Goal is to maintain consistent movement with minimal rest between sets. Target time is 8-12 minutes - scale load/volume if estimated time exceeds this. Prioritize maintaining power output and proper movement patterns over prescribed weight or volume. Athletes should be able to complete at least 3-4 reps unbroken on barbell movements when fresh.

Intended Stimulus

Moderate-length glycolytic workout targeting the 8-12 minute time domain. Combines light skill work (double-unders) with moderate load barbell cycling and bodyweight movements. Primary challenge is maintaining consistent output while managing shoulder fatigue between the double-unders and shoulder-to-overheads.

Coach Insight

Break up double-unders into sets of 20+20 to avoid excessive fails. For barbell work, consider sets of 6+6 or 4+4+4 to maintain quality movement. Keep barbell cycling efficient by not dropping between reps when possible. Rest 2-3 breaths between movements rather than full recovery. Watch for form breakdown on back squats as fatigue accumulates - maintain vertical torso and full depth. Minimize transition time between movements but don't rush at expense of technique.

Benchmark Notes

Laura Mayes totals 160 double-unders, 48 shoulder-to-overheads, 48 back squats, and 48 burpees. The old explanation estimated about 580 seconds of elite work, then stored a 6-minute top threshold. The male curve uses about 10 minutes for L10, 15 minutes for L5, and 25 minutes for L1.

Modality Profile

Double-Under and Burpee are gymnastics movements (bodyweight/coordination). Shoulder-to-Overhead and Back Squat are weightlifting movements (barbell). 2 gymnastics + 2 weightlifting = 50/50 split.

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