Workout Description

Why This Workout Is Very Hard

A 20-minute AMRAP with high-skill gymnastics, heavy-ish dumbbell thrusters, and recurring 40 double-unders every 2 minutes pre-fatigues the shoulders, grip, and lungs. Immediately following with a 2-mile run extends total work to 35–45 minutes for most. Complexity, volume, and sustained intensity put this well above classic benchmarks for difficulty.

Benchmark Times for Peyton

• Elite: <34:30
• Advanced: 35:30-36:30
• Intermediate: 38:00-40:00
• Beginner: >50:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A long 2-mile run after a 20-minute mixed piece demands sustained aerobic capacity and steady breathing control under shoulder and grip fatigue.
• Stamina (7/10): Repeated sets of 10 C2B and 10 DB thrusters across 20 minutes with E2MOM jump rope tax muscular endurance of the upper body and legs.
• Speed (5/10): You’ll cycle quick 10-rep sets and brisk DU windows, but the long run shifts overall emphasis toward sustainable tempo over pure sprinting speed.
• Power (4/10): Some explosive demand from thruster drive and double-under rebound, yet overall emphasis is continuous work rather than peak power output.
• Strength (4/10): Strength is secondary to stamina; the dumbbell thrusters (2x50/35) require moderate strength but are performed in repeatable sets rather than max efforts.
• Flexibility (3/10): Thrusters require front rack and overhead mobility plus squat depth, but no extreme ranges like splits or deep overhead squats.

Scaling Options

Scale to: 10 Pull-Ups (chin-over-bar), 2x35/25 lb DBs, 30 DUs E2MOM, 1.5 mile run • 8 Jumping C2B or Ring Rows, 2x25/15 lb DBs, 20 DUs or 60 SUs E2MOM, 2k row • Ring Rows, Single-DB Thrusters 35/20 lb, 45-sec DU/SU cap per window, 12–15 min run cap

Scaling Explanation

Adjust skills and loading to keep DU windows under ~40–45 seconds, maintain mostly unbroken 10-rep sets, and finish the monostructural piece at a sustained threshold without extended walking.

Intended Stimulus

Steady, repeatable effort. Keep double-unders under ~40 seconds every window, then chip through 10 C2B and 10 thrusters in controlled sets with minimal chalk breaks. Grip and shoulders should feel taxed but sustainable. Hit the 2-mile run at a strong threshold pace you can hold, finishing harder in the final half mile.

Coach Insight

Pace the AMRAP like a long EMOM: cap DU windows, then aim for unbroken or 2 quick sets on 10/10. Small rests beat big rests. The one tip: Protect your grip—limit hanging time and place DBs down deliberately. Avoid sprinting early DU windows, death-gripping the pull-up bar, or redlining thrusters. Leave enough to run well.

Benchmark Notes

Levels represent total finish time (20:00 AMRAP plus your 2-mile run time). Faster totals require keeping DU windows short, limiting breaks on 10/10, and holding a strong but sustainable run. Use these tiers to gauge pacing goals and whether your AMRAP intensity leaves enough for the run.

Modality Profile

Most time is monostructural: the 2-mile run plus recurring double-unders (about 60%+). Gymnastics (chest-to-bar pull-ups) and weightlifting (dumbbell thrusters) share the remaining time fairly evenly during the 20-minute AMRAP, creating a cardio-dominant session with meaningful upper-body pulling and pressing volume.

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