Workout Description

Why This Workout Is Hard

A 20-minute AMRAP with moderate-to-heavy barbell cycling across three lifts at 155/105 lb and high-volume jump rope is demanding. The shoulder-to-overhead sets are the limiter, requiring repeated bracing and pressing under fatigue. Expect 3–4 rounds for strong athletes, with significant muscular endurance, pacing, and barbell proficiency required.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep barbell cycling and repeated large sets of single-unders tax local muscular endurance in the legs, hips, and shoulders over an extended time domain.
• Endurance (6/10): Twenty minutes of continuous work with large jump-rope sets challenges aerobic capacity. Athletes must keep heart rate controlled to sustain output without redlining during barbell sets and transitions.
• Strength (6/10): While not max-effort, 155/105 lb across deadlifts, cleans, and shoulder-to-overhead requires solid baseline strength to move efficiently under fatigue, especially overhead.
• Speed (6/10): Efficiency and quick cycling help, especially on single-unders and deadlifts. However, pacing and planned breaks matter more than pure sprint speed here.
• Power (5/10): Cleans and shoulder-to-overhead require repeated explosive hip and leg drive, but the longer time domain tempers pure power in favor of sustainable cycling.
• Flexibility (2/10): Standard barbell and jump-rope ranges of motion; minimal mobility demand beyond basic shoulder, front rack, and overhead positions.

Scaling Options

Scale to: 135/95 lb (same reps, 200 SU) • 115/75 lb with 6-8-10 barbell reps + 150 SU • 95/65 lb with 6-6-6 barbell reps + 100 SU

Scaling Explanation

Adjusting load and rep counts preserves the intended sustained pace, keeps shoulder-to-overhead repeatable, and maintains a large monostructural component without excessive rest or failed reps.

Intended Stimulus

Steady, sustainable engine work with disciplined barbell breaks. Single-unders should feel rhythmic and mostly unbroken, allowing breathing to settle before the barbell. The barbell sets are challenging but repeatable—avoid failure, especially overhead. Aim for consistent round times with minimal chalk and transition delays.

Coach Insight

Pace the singles to breathe—use them as active recovery. Keep barbell sets submaximal: quick 8 deadlifts, controlled singles or small sets on cleans, then 2–3 sets for shoulder-to-overhead. The one thing: Protect your shoulder-to-overhead—break early and consistently. Avoid death sets on cleans, over-chalking, and rushing into overhead fatigued. Small, fast sets beat big, slow ones.

Benchmark Notes

Scores are total reps completed. One full round equals 230 reps. Around 700 reps is roughly 3 rounds; 920 reps is about 4 rounds. Use these benchmarks to pick a load that allows continuous movement with controlled breaks, especially on cleans and shoulder-to-overhead.

Modality Profile

The workout blends a significant monostructural element (200 single-unders per round) with substantial barbell work (three movements cycled each round). Time-wise, rope takes slightly more of each round, while weightlifting carries the mechanical load and local fatigue, with no gymnastics elements present.

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