Workout Description

Why This Workout Is Hard

275/185 lb back squats are near-maximal for the average CrossFit athlete — roughly 85-90% of a typical 1RM. The double-unders serve as active rest but also elevate heart rate before squatting heavy. The 10-rep set at that load is the critical limiting factor: maintaining positional integrity under fatigue is genuinely dangerous and demanding. Most athletes will need to scale the barbell significantly, pushing this into Hard territory.

Benchmark Times for Matthew Garvey

• Elite: <2:40
• Advanced: 3:10-3:45
• Intermediate: 4:25-5:10
• Beginner: >11:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): 275/185 lb back squats are near-maximal for many athletes. Only 15 total reps but at very heavy loads, making strength the dominant physical demand of this workout.
• Speed (6/10): Double-under cycling speed is critical to minimize time on the rope. Transitioning quickly between rope and barbell while managing fatigue under heavy loads rewards efficient movement and pacing.
• Stamina (5/10): 150 total double-unders demand jump rope stamina and coordination, while 15 total heavy back squats challenge muscular endurance under significant load across two sets.
• Flexibility (5/10): Heavy back squats require solid hip, ankle, and thoracic mobility to maintain safe positioning under load. Double-unders add minimal flexibility demand beyond basic athletic stance.
• Power (5/10): Double-unders require explosive calf and wrist power for efficient cycling. Heavy back squats demand powerful hip drive to complete reps, creating a moderate power requirement throughout.
• Endurance (4/10): The double-unders provide cardiovascular stimulus, but the low total rep count and heavy barbell work keep this from being a true endurance test. Short bursts of cardio between strength sets.

Movements

• Back Squat
• Double-Under

Scaling Options

Weight: Scale back squats to 60-70% of your 1RM, or use specific loads of 185/125 lb for intermediate athletes and 135/95 lb for newer athletes. The load should feel heavy but allow you to complete sets of 3-5 reps safely. Double-Unders: Sub 200/100 single-unders (2:1 ratio) if double-unders are still developing, or attempt 50/25 double-unders with single-under fill-ins for athletes in the learning phase. Volume: Reduce to 75 DUs / 8 squats / 40 DUs / 4 squats if the full volume feels excessive for your current fitness level. Movement substitution: Box squats can be used for athletes with mobility limitations, keeping the load the same or slightly reduced.

Scaling Explanation

Scale the weight if 275/185 lb represents more than 80-85% of your back squat 1RM, or if you cannot safely complete at least 3 reps unbroken with solid mechanics — no butt wink, no forward collapse, no knee cave. This workout should feel like a sprint, not a grind. If you're spending more than 2-3 minutes on the squat sets alone, the load is too heavy and you've lost the intended stimulus. Scale double-unders if you're spending more time tripping and resetting than actually jumping — consistent single-unders will keep your heart rate in the right zone and preserve the sprint feel. Target completion time is 4-8 minutes. If you're projected to go beyond 10 minutes, reduce load and/or volume. Prioritize technique on the squats above all else — a heavy back squat with a compromised spine is never worth the time saved.

Intended Stimulus

This is a short, high-intensity sprint workout lasting roughly 4-8 minutes for most athletes. The combination of heavy back squats and double-unders creates a powerful one-two punch — the double-unders demand coordination and cardiovascular output, while the back squats at near-maximal loads challenge raw strength and mental toughness. The descending rep scheme creates a 'light at the end of the tunnel' effect, pushing athletes to dig deep knowing the second half is shorter. Primary challenge is the intersection of strength and skill under fatigue — your legs will be burning from squats when you pick up that jump rope, and your lungs will be on fire when you step under the bar.

Coach Insight

Strategy is everything here. On the 100 double-unders, find a smooth, sustainable rhythm — don't sprint and trip up repeatedly, as missed reps kill your time and spike your heart rate unnecessarily. Aim for sets of 25-50 if you're consistent, or break into 4x25 if needed. For the 10 back squats at 275/185, this is a near-maximal load for most athletes — treat each rep with respect. Set up deliberately, brace hard, and consider breaking into 5-5 or even 3-4-3 if the weight is challenging. Do NOT rush the squat setup after the double-unders; take 10-15 seconds to compose yourself and get tight before unracking. On the back half — 50 double-unders into 5 squats — go for broke. The 50 DUs should be unbroken or one quick break, and the 5 squats should be completed as fast as safely possible. Common mistakes: tripping on double-unders due to fatigue and losing composure, rushing the squat setup and losing bracing, and going out too hot on the first 100 DUs. Keep your elbows up and chest tall in the squat — fatigue will want to fold you forward.

Benchmark Notes

100 double-unders, 10 back squats at 275/185 lb, 50 double-unders and 5 more back squats. 275 lb is about 85% of an average athlete's max, so L5 (5:10-6:05) squats in sets of 2-3. L10 (under 2:40) squats each set unbroken.

Modality Profile

Two movements: Double-Under (Gymnastics - jump rope bodyweight coordination skill) and Back Squat (Weightlifting - barbell with external load). 1 Gymnastics + 1 Weightlifting = 50/50 split.

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