Workout Description

Why This Workout Is Very Hard

Skill-demanding and shoulder-intensive. Athletes face 55 wall walks and 550 double-unders in a tightening time cap. The wall walk standard punishes poor pressing stamina, while the jump rope volume taxes coordination and breathing. Most intermediate athletes time-cap; advanced athletes need sharp pacing, efficient wall walk mechanics, and unbroken or near-unbroken double-unders to finish.

Benchmark Times for Open 21.1

• Elite: <11:00
• Advanced: 11:30-12:00
• Intermediate: 12:30-13:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Shoulder and midline stamina dominate due to high wall walk volume plus rope turnover—pressing and bracing repeatedly under fatigue.
• Endurance (6/10): Sustained aerobic demand from 550 double-unders and constant movement. Heart rate stays high, but not an all-out sprint unless elite pacing is used.
• Flexibility (5/10): Requires solid overhead shoulder mobility and thoracic extension to meet wall walk standards and maintain efficient hollow/arch positions.
• Speed (5/10): Efficient transitions and rope cadence help, but excessive speed often backfires with trip-ups and shoulder blowups.
• Power (4/10): Double-unders need quick, elastic turnover. Wall walks are slower, controlled. Power output matters but isn’t the primary limiter.
• Strength (2/10): No maximal loading. Strength requirements are limited to bodyweight pressing and trunk bracing rather than heavy lifting.

Movements

• Wall Walk
• Double-Under

Scaling Options

Scale to: Box pike wall walks + double-unders (same reps) • Wall walks to 1–2 abmat target + 2x single-unders • 1-3-6-9-12-15 wall walks and 10-30-60-90-120-150 single-unders

Scaling Explanation

These options maintain the skill stimulus (inverted pressing and rope coordination) while adjusting difficulty by reducing range of motion, increasing rope simplicity, or trimming volume to keep intensity and time domain intact.

Intended Stimulus

A sustained shoulder burn with steady breathing. Wall walks should be deliberate, technically clean, and done in controlled sets to avoid redlining. Double-unders should be large, efficient sets with minimal breaks. The best results come from staying smooth early, preserving shoulders, and finishing with a push on the last two rounds if rope cadence is reliable.

Coach Insight

Open at 70–80% and protect your shoulders. Break wall walks before you must, and keep transitions crisp. One tip: Step your hands with purpose—no wasted inches. Consistent hand placement saves seconds and energy. Avoid sprinting early double-unders, sloppy standards, and failing wall walks. If you trip more than twice on the rope, reset your rhythm before continuing.

Benchmark Notes

Times are scaled from a 15:00 cap. Many athletes will time-cap; finishing under 13:00 is solid, under 12:00 is advanced, and near 11:00 (men) or 12:00 (women) is elite. Use these to choose pacing and scaling that keeps you moving and near—but not at—the cap.

Modality Profile

The workout blends high-skill gymnastics (wall walks) with monostructural jump rope work (double-unders). Most time is spent under gymnastics control and pressing fatigue, while double-unders provide significant aerobic and coordination demand without external loading.

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