Workout Description

Why This Workout Is Hard

The 20-minute AMRAP format creates significant cardiovascular fatigue with no built-in rest. The ascending rep scheme (10-40-80) means athletes face increasingly larger sets as they tire. Double-unders require skill maintenance under fatigue, and 80 reps is a substantial volume that will slow most athletes down. The air squats will create cumulative leg fatigue that makes the jumping more challenging in later rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of air squats and double-unders challenges local muscular endurance, particularly in legs and shoulders over multiple rounds.
• Endurance (7/10): Twenty minutes of continuous work with double-unders as a significant cardio component creates sustained elevated heart rate and tests aerobic capacity.
• Speed (6/10): Quick transitions and efficient cycling of double-unders are crucial for maximizing rounds in the time cap.
• Flexibility (4/10): Shoulder mobility for pull-ups and hip/ankle flexibility for squats required, but movements are within normal ranges.
• Strength (3/10): Pull-ups require relative strength, but volume and format make this more endurance-focused than strength-focused.
• Power (2/10): While double-unders have a power component, the workout emphasizes endurance over explosive output.

Movements

• Air Squat
• Pull-Up
• Double-Under

Scaling Options

Pull-ups: Ring rows (horizontal) or banded pull-ups, maintaining 10 reps. Air squats: Reduce to 20-30 reps or use box for depth assistance. Double-unders: Single-unders (160-240) or alternating single/double (40 total). Time can be reduced to 12-15 minutes for beginners. Advanced athletes can add weight vest (10-20#) to pull-ups and squats.

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups, if air squats cause form breakdown before 20 reps, or if double-unders are not consistent at 20+ unbroken. Priority is maintaining movement quality and consistent work rate over volume. Scaled versions should allow 3-4 rounds in time cap with no more than 2-3 brief rests per movement. Athletes should be breathing hard but able to maintain form and continue moving.

Intended Stimulus

Moderate-length oxidative workout (20 min) with high-volume bodyweight movements. Primary focus is aerobic capacity and local muscular endurance. The high-rep double-unders create skill fatigue while pull-ups test upper body stamina. Air squats add significant leg volume to drive breathing rate.

Coach Insight

Break pull-ups early into sets of 3-4 to avoid failure. Air squats should be done in 2-3 sets (20/20 or 15/15/10) with quick breaks. Double-unders are most efficient in sets of 20-30 when fresh, dropping to sets of 10-15 as fatigue builds. Keep transitions under 10 seconds. Common mistake is going too hard in first 5 minutes - aim for consistent round times throughout. Target 4-5 full rounds for experienced athletes.

Benchmark Notes

This is an AMRAP with similar movement patterns to Cindy (5 pull-ups, 10 push-ups, 15 air squats). Key differences: 1. Double volume on squats (40 vs 15) 2. Double volume on pull-ups (10 vs 5) 3. Added 80 double-unders 4. No push-ups Per round breakdown (elite pace): - Pull-ups: 10 reps × 1.5s = 15s - Air Squats: 40 reps × 1.2s = 48s - Double-unders: 80 reps × 0.5s = 40s - Transitions: 2 × 3s = 6s Base round time: ~109 seconds fresh Applying Cindy anchor (L10: 25-30 rounds in 20 min): This workout is roughly 1.8x longer per round due to higher volume, suggesting 12-13 rounds for L10 athletes. Fatigue factors: - Pull-up volume causes significant grip fatigue - Large sets of air squats create local muscle fatigue - Double-unders require sustained focus and coordination Final targets: Men: L10: 12-13 rounds L5: 8-9 rounds L1: 4-5 rounds Women: L10: 11-12 rounds L5: 7-8 rounds L1: 3-4 rounds

Modality Profile

Pull-Up and Air Squat are gymnastics (G) movements, while Double-Under is traditionally categorized as gymnastics due to being a bodyweight coordination skill. With 3 movements total and all being bodyweight-based, this workout is predominantly gymnastics-focused.

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