Workout Description

Why This Workout Is Hard

The workout blends advanced gymnastics (ring dips), moderate-to-heavy barbell lifts, and double-unders under fatigue. Total volume is modest, but the 165/105 lb shoulder-to-overhead and ring dip strength demand elevate difficulty. Well-rounded RX athletes should push for sub-12 minutes; less experienced athletes must scale load/skill to maintain intensity and finish under cap.

Benchmark Times for Pearl Harbor 12.7.41

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Power (7/10): Cleans and jerks reward explosive hip drive and crisp timing. Efficient barbell cycling relies on powerful reps rather than grinding through slow, fatigued movement patterns.
• Strength (7/10): The barbell at 165/105 lb, especially for seven shoulder-to-overheads, demands solid overhead strength. Power cleans and back squats at this load also require strength beyond pure conditioning.
• Stamina (6/10): Repeated sets on rings and the barbell require sustained shoulder and triceps output. Managing small breaks to preserve movement quality is key across the total of 36 dips and 21 heavy barbell reps.
• Speed (6/10): Fast transitions and unbroken or near-unbroken double-unders matter. However, barbell and ring dip sets will temper all-out sprinting, pushing athletes toward controlled, quick sets.
• Endurance (5/10): Three bouts of rope work raise the heart rate, but overall time domain and strength demands prevent this from becoming a pure cardio piece. Expect steady breathing with spikes during transitions and after barbell efforts.
• Flexibility (4/10): Adequate shoulder extension for dips, front rack mobility for cleans, and overhead position quality are required. Not extreme, but tight athletes will feel these positions limit efficiency under fatigue.

Scaling Options

Scale to: 12 banded ring dips • 7 reps at 115/75 lb and 41 single-unders • 12 box/bench dips, 7 reps at 95/65 lb, and 60 single-unders

Scaling Explanation

These options preserve the workout’s pressing demand, barbell pattern, and rope cadence while matching capacity so athletes can keep moving and finish under the time cap.

Intended Stimulus

A fast, shoulder-intensive chipper with deliberate barbell sets and quick transitions. Athletes should keep dips under control, cycle or quick single the barbell, and go nearly unbroken on double-unders. The goal is sustained intensity without redlining, finishing strong with composed shoulder-to-overheads under fatigue.

Coach Insight

Open with controlled ring dips: 1-2 small sets to keep triceps fresh for later. Quick singles on cleans may be faster than failing touch-and-go. One tip: Keep your rope nearby and start the double-unders immediately—free seconds add up. Avoid over-gripping and rushing the barbell jerks. Failing overhead reps wastes energy; reset your breath and footwork each rep.

Benchmark Notes

These numbers are finish times in seconds from slowest to fastest. L1 sits near the time cap (16:00). A solid RX athlete (L5) should finish around 12:00, while elite performances (L9) approach 8–8:30. Scale skill and loading to keep moving and finish under the cap.

Modality Profile

Weightlifting dominates with three different barbell movements at a moderate-to-heavy load. Gymnastics appears as repeated ring dip sets, significantly taxing the upper body. Monostructural work is the double-under triplet, providing brief, fast cardio spikes across all three sections.

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