Workout Description

Why This Workout Is Hard

A 20-minute triplet blends moderate skill gymnastics, unilateral DB cycling, and sustained rowing. The dumbbell load is manageable but compounds grip fatigue alongside toes-to-bar and row handle. Volume is high, transitions are frequent, and pacing matters. It challenges stamina and breathing without heavy absolute loads or elite-level skills like muscle-ups or HSPU.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Twenty minutes of continuous work emphasizes aerobic capacity and steady breathing, especially on the rower while managing transitions between stations.
• Stamina (7/10): Sustained sets of toes-to-bar and alternating dumbbell cycling tax local muscular endurance of grip, hip flexors, and shoulders across many repeated rounds.
• Speed (5/10): Efficiency and smooth cycling matter, yet the 20-minute duration limits all-out sprinting; transitions and cadence drive speed.
• Power (4/10): Clean-and-jerks require some leg drive and hip extension, but the workout rewards sustainable output more than peak explosiveness.
• Strength (2/10): The dumbbell load is moderate and unilateral; no maximal lifting or heavy barbell strength is required to complete reps.
• Flexibility (2/10): Basic overhead and hip flexion ranges are needed for TTB and the jerk, but no extreme mobility demands are present.

Scaling Options

Scale to: Hanging knee raises + 35/20 lb DB + 12/10 cal row • V-ups + 25/15 lb DB + 10/8 cal row • Strict knee raises from hang + 20/10 lb DB + 8/7 cal row

Scaling Explanation

These options preserve the triplet, unilateral pattern, and aerobic demand while reducing skill and load so athletes can keep moving with minimal rest and maintain the intended pace.

Intended Stimulus

Steady cardio with repeatable sets. You should move constantly, breathe through the row, and keep transitions tight. Aim for unbroken TTB or quick, small breaks, and smooth DB reps without resting the dumbbell on the floor. Grip should feel taxed but manageable. Finish knowing you paced smartly and could push the final two minutes.

Coach Insight

Pace opening rounds at 80–85% and settle into a sustainable row split. Quick transitions matter more than sprinting any one station. The one tip: protect your grip—break TTB early if needed and keep DB reps smooth to avoid blow-up. Avoid cranking the damper high, death-gripping the handle, or resting between DB reps. Breathe every rep.

Benchmark Notes

Each full round equals 32 reps (male) or 30 reps (female). Levels map roughly to 4–13 rounds. Hitting L5 means about 8 rounds done steadily. Advanced athletes reach 10–12+ rounds by minimizing transitions and keeping unbroken sets. Higher reps indicate better pacing and stamina over the full 20 minutes.

Modality Profile

Rowing likely occupies the most time each round (monostructural). Dumbbell hang clean-and-jerks contribute significant time and muscular fatigue (weightlifting). Toes-to-bar provide a meaningful gymnastics dose and grip demand but are typically the shortest time segment if kept unbroken.

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