Workout Description

Why This Workout Is Hard

Advanced gymnastics and mid-volume make this deceptively tough. Across five rounds you’ll accumulate 150 double-unders, 100 knees-to-elbows, and 50 handstand push-ups—challenging grip, midline, and shoulder stamina. The skill demands of efficient kipping and upside-down pressing elevate difficulty, while the fast transitions and limited rest windows keep intensity high for 12–20 minutes.

Benchmark Times for Lola

• Elite: <9:00
• Advanced: 11:00-13:00
• Intermediate: 15:00-17:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High cumulative volume for shoulders, lats, and midline demands repeated submaximal efforts across five rounds.
• Speed (6/10): Fast cycle times and quick transitions separate top scores; sprinting too early risks grip and shoulder blow-up.
• Power (5/10): Kipping, fast rope turnover, and quick sets reward explosive, snappy movement without heavy loading.
• Endurance (5/10): Short, repeatable efforts with limited rest. Heart rate stays elevated but the limiter is more local muscular fatigue than pure cardio capacity.
• Flexibility (4/10): Requires adequate shoulder flexion and thoracic extension for HSPU, plus hip flexion for knees-to-elbows.
• Strength (2/10): No external load; pressing strength matters for handstand push-ups but it’s not a maximal force workout.

Scaling Options

Scale to: Single-Unders (60) • Hanging Knee Raises (20) or Toes-to-Bar (15) • Pike Push-Ups/Box HSPU or 1–2 AbMats/kipping HSPU (10)

Scaling Explanation

These options preserve the stimulus: cyclical rope work, a core-to-bar kip, and vertical pressing—while matching skill and volume so athletes keep moving and finish near the intended time.

Intended Stimulus

Fast but controlled. Heart rate climbs during double-unders, then you manage grip and midline on the bar and finish with crisp, small sets of handstand push-ups. The best scores keep transitions short, break before failure, and maintain consistent round times. Expect burning shoulders and forearms while breathing stays moderately high throughout.

Coach Insight

Open hot but not reckless: unbroken or near-unbroken double-unders, then sustainable 2–3 sets on both gymnastics pieces. Biggest tip: avoid redlining your shoulders. Cap HSPU sets 1–3 reps shy of failure so your breaks stay short. Common mistakes: death-gripping the bar, resting too long before HSPU, and chasing unbroken early. Quick chalk, quick sets, keep moving.

Benchmark Notes

Times range from 25:00 (L1) to 9:00 (L9). Intermediates should finish near 17:00, advanced near 13:00. Smooth double-unders, sustainable sets on knees-to-elbows, and smart handstand push-up breaks are key. If you’d time-cap, adjust skill/scaling to keep moving and finish within the window.

Modality Profile

Two of the three movements (knees-to-elbows and handstand push-ups) are gymnastics and dominate the time under tension. Double-unders provide a brief monostructural element between gymnastics sets, so the workout skews heavily toward gymnastics with a smaller aerobic jump-rope component.

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