Workout Description

Why This Workout Is Hard

A 10-minute AMRAP that blends high-skill double-unders with light, fast barbell cycling. The skill barrier, breathing demand, and accumulating shoulder/calf fatigue elevate difficulty. While loads are approachable, sustained speed and composure under fatigue are required to score well. Intermediate athletes can move continuously; newer athletes often stall on double-unders or bar control.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Fast transitions and quick, consistent double-under rhythm are rewarded. Top scores come from continuous movement and efficient barbell cycling with minimal chalk breaks.
• Stamina (7/10): Shoulder and calf fatigue accumulate from repeated double-unders and high-rep snatches. Success requires holding sets under mounting burn without redlining; grip and posterior chain endurance contribute.
• Endurance (6/10): Sustained 10-minute effort with elevated heart rate from double-unders and barbell cycling. Breathing and cadence management drive pacing, with minimal planned rest when moving efficiently.
• Power (5/10): Crisp snatch turnover and responsive jumps benefit from explosiveness, though timing and rhythm are more decisive than peak power.
• Strength (2/10): Loads are intentionally light and submaximal. Performance hinges on repeatable barbell reps, rhythm, and mechanics rather than raw maximal strength.
• Flexibility (2/10): Demands stable overhead positions and adequate shoulder external rotation, plus hip/ankle mobility for efficient receiving. Mobility needs are moderate, not extreme.

Scaling Options

Scale to: 60 Single-Unders + 15 Power Snatches (45/35 lb) • 30 Double-Under attempts + 15 Hang Power Snatches (55/35 lb) • 20 Double-Unders + 15 Power Snatches at a load you can cycle 5–7 unbroken

Scaling Explanation

These options preserve the time domain and couplet structure while adjusting skill and load so athletes keep moving with short breaks and consistent cycling.

Intended Stimulus

Fast and breathy with controlled urgency. Aim for smooth, mostly unbroken double-unders and quick barbell sets with minimal transition time. Choose a load that allows 1–3 sets per round. Stay just below redline so you can keep moving continuously for the full 10 minutes without long breaks.

Coach Insight

Open at 80–85% and settle into unbroken double-unders. Snatches: plan 5-5-5, 8-7, or quick touch-and-go depending on capacity. The one tip: minimize transitions—drop the bar, take a breath, and pick it up. Same with the rope. Avoid redlining early, loading too heavy, or stubbornly missing double-unders. Small, quick breaks beat long recoveries.

Benchmark Notes

Score is total reps; one full round equals 45 reps. Beginners target 2–3 rounds, intermediates 4–6, advanced 7–9+, and elites approach 10 rounds. Keep transitions minimal, select a snatch weight you can cycle quickly, and manage double-under breaks to protect your score.

Modality Profile

This is a balanced monostructural/weightlifting couplet: jump rope spikes heart rate and occupies roughly half the time, while light power snatches tax shoulders and posterior chain. There is no gymnastics component, emphasizing cyclical pacing and barbell cycling efficiency.

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