Workout Description

Why This Workout Is Hard

A 20-minute AMRAP with moderate dumbbells, a dense DB complex (26 reps each round), double-unders, and a 200 m run creates sustained cardio-respiratory demand with significant shoulder and grip fatigue. Skills are accessible (double-unders being the highest), but the duration and interference drive a high workload. Pacing and transitions determine success, making it challenging for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): The 26-rep dumbbell complex per round taxes shoulders, legs, and grip repeatedly, requiring muscular endurance to keep sets unbroken across many rounds.
• Endurance (7/10): Twenty minutes of continuous work with a 200 m run and double-unders each round demands strong aerobic capacity and steady breathing control to sustain pace without redlining.
• Speed (5/10): Quick transitions and efficient skipping pace help, but sprinting isn’t sustainable for 20 minutes; find a brisk, repeatable cadence.
• Power (5/10): Hang cleans and push presses require crisp hip drive, yet the long time domain limits maximal explosiveness in favor of controlled cycling.
• Strength (4/10): Dumbbells at 50/35 lb require baseline strength to move safely, but the workout prioritizes repeatability over maximal force production.
• Flexibility (3/10): Front rack and squat positions need functional mobility, but demands are standard; no extreme ranges such as deep overhead or splits.

Scaling Options

Scale to: DBs 35/20 lb (or one DB) • 20–25 double-unders or 60 single-unders • 100–150 m run

Scaling Explanation

Adjusting load, reducing jump-rope volume or using singles, and trimming run distance preserves continuous effort, movement patterns, and intended pacing without excessive rest or technical failure.

Intended Stimulus

A steady, sustainable engine effort with minimal resting. The dumbbell complex should be mostly unbroken or at most one break per round, with controlled breathing. Double-unders are smooth and rhythmic, and the run is a relaxed but purposeful jog. Athletes should feel consistent shoulder pump and elevated heart rate without redlining early.

Coach Insight

Open at 80–85% and settle into repeatable rounds. Aim for 60–90 seconds on the bells, 20–35 seconds on the rope, and a steady 45–60 second run. Big tip: Keep transitions tight—finish the push press and pick up the rope immediately. Avoid death-grip on the dumbbells, sloppy hang clean mechanics, or sprinting the first two runs and crashing.

Benchmark Notes

Score total rounds and reps in 20 minutes. Beginners should aim for 3–4 rounds, intermediates 5–6, advanced 7–8, and elites 8.5–9. Use these targets to choose loads and double-under options that keep rounds near your level while maintaining continuous movement.

Modality Profile

Running and double-unders occupy a large share of each round, driving the monostructural component. The dumbbell complex contributes significant weightlifting volume. There are no gymnastics movements. Overall, expect more time on rope and running than on the bells, but both parts meaningfully influence pacing.

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