Workout Description

Why This Workout Is Hard

A long 20-minute triplet with moderate loads, continuous skill demands, and high grip fatigue. Dumbbell thrusters require coordination and stability, toes-to-bar tax midline and grip, and double-unders keep heart rate elevated. Volume accumulates quickly, and staying unbroken or near-unbroken for many rounds is challenging for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High round counts require repeated pressing, core engagement, and jumping. Maintaining quality reps under mounting fatigue challenges shoulder, hip, and midline stamina across hundreds of total repetitions.
• Endurance (7/10): Twenty minutes of continuous work keeps the heart rate elevated with minimal rest, demanding sustainable aerobic output and efficient breathing while cycling between three movements without long breaks.
• Speed (6/10): Quick transitions and efficient, unbroken sets matter. Athletes benefit from fast—but controlled—rep cycling and minimal downtime between movements to accumulate rounds.
• Power (5/10): Thruster drive and efficient rebounding on double-unders require pop and timing, but the pace favors sustainable output over maximal explosiveness.
• Flexibility (4/10): Good front rack and overhead positions for thrusters plus hip/hamstring mobility for toes-to-bar demand functional range of motion, though not extreme flexibility.
• Strength (4/10): Loads are moderate rather than maximal. Strength is required for stable dumbbell thrusters, but the workout tests repeatability under fatigue more than one-rep max strength.

Scaling Options

Scale to: 2x35/20 lb DB Thruster + Toes-to-Rings + 24 Double-Unders • 2x25/15 lb DB Thruster + Hanging Knee Raise + 48 Single-Unders • 2x20/10 lb DB Thruster + V-Up + 12–16 Double-Under attempts

Scaling Explanation

These options keep the stimulus—a sustainable engine piece with shoulder/midline fatigue—by adjusting load, gymnastics complexity, and rope skill so athletes can move steadily with minimal long breaks.

Intended Stimulus

A steady grind that feels controlled yet relentless. Small sets encourage quick transitions and minimal rest, keeping heart rate high but manageable. Ideally, thrusters and toes-to-bar stay unbroken or split once late, while double-unders remain smooth. Athletes should maintain a sustainable cadence for 20 minutes without major drop-offs.

Coach Insight

Pace early. Aim for a repeatable round time you can hold for 15+ minutes, then push in the final five. One tip: Keep transitions under five seconds. Step straight to the next station and start. Avoid grip blow-up: Relax hands on double-unders, set a consistent, small kip on toes-to-bar, and breathe at the top of each thruster.

Benchmark Notes

Scores are total reps completed in 20 minutes. Each full round equals 34 reps (4 + 6 + 24). Mid-level athletes aim for 8–10 rounds (272–340 reps). Advanced athletes push 12–16 rounds (408–544 reps). Elite competitors exceed 20 rounds (680+ reps). More reps is better.

Modality Profile

Gymnastics is significant due to toes-to-bar volume and grip demand. Monostructural work from double-unders keeps the engine running and drives pacing. Weightlifting is present via dumbbell thrusters, which are slower and more taxing per rep but appear in lower reps each round.

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