Workout Description

Why This Workout Is Very Hard

The weight vest elevates every movement across 7 rounds — SDHPs and box jumps become significantly harder with 20lbs added. Double-unders (315 total) demand skill under respiratory fatigue. Then a 2016m row as cash-out hits already-fatigued legs and lungs. Multiple limiting factors stack: grip, cardiovascular capacity, leg endurance, and jump rope skill under sustained fatigue across a likely 30-45 minute effort.

Benchmark Times for Pidgeon

• Elite: <15:30
• Advanced: 17:00-18:45
• Intermediate: 21:00-23:30
• Beginner: >42:30

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Seven rounds of mixed modalities plus a 2016-meter row creates sustained cardiovascular demand. The weight vest amplifies heart rate during the rounds, and the row extends aerobic output significantly.
• Stamina (8/10): High cumulative volume — 49 SDHPs, 112 box jumps, 315 double-unders, and a 2016m row — taxes muscular endurance across legs, shoulders, and calves throughout the workout.
• Power (6/10): Box jumps and sumo deadlift high-pulls are inherently explosive movements. Double-unders require fast, rhythmic power output. The weight vest increases the power demand on each jump and pull.
• Speed (6/10): For-time format incentivizes fast cycling through double-unders and box jumps. Efficient transitions between three movements per round and managing the vest removal before the row add speed pressure.
• Strength (4/10): Sumo deadlift high-pulls at 95/65 lb with a weight vest add moderate loading, but the rep scheme and mixed modalities shift the stimulus away from maximal strength toward endurance.
• Flexibility (4/10): Sumo stance requires hip mobility and shoulder elevation for the high-pull. Box jumps demand hip flexion and ankle dorsiflexion. Rowing adds hamstring and thoracic demands throughout.

Movements

• Sumo Deadlift High-Pull
• Box Jump
• Row
• Double-Under

Scaling Options

Weight Vest: Reduce to 10 lb for newer athletes or those with limited vest experience. Remove the vest entirely if the athlete cannot maintain safe movement mechanics under load. SDHPs: Scale to 75/55 lb or 65/45 lb. If shoulder mobility is an issue, substitute dumbbell high-pulls or kettlebell swings (American or Russian). Box Jumps: Scale box height to 20/16 in, or substitute step-ups (same height) for athletes with knee concerns or Achilles issues — step-ups are also a smart scale for anyone doing this Rx who wants to protect recovery. Double-Unders: Scale to 90 single-unders or 22-25 attempts at double-unders for athletes still developing the skill. Volume: Reduce to 5 rounds for athletes newer to longer workouts or those who cannot sustain quality movement. Row: Scale to 1500m or 1000m for athletes with limited rowing capacity or time constraints.

Scaling Explanation

Scale the vest if you cannot perform all three movements with sound mechanics while wearing it — the vest is a stimulus multiplier, not a punishment, and it should never compromise your spine position on SDHPs or your landing mechanics on box jumps. Scale the SDHP weight if you cannot complete at least 5 reps unbroken in round 1 with good form — elbows must stay above the bar throughout. Scale box jump height or switch to step-ups if you have any Achilles, knee, or ankle concerns, or if you're newer to high-volume jumping. Scale double-unders to singles if missed reps are causing you to spend more than 90 seconds on the jump rope — the goal is to keep moving, not to practice double-unders under fatigue. The target for the 7-round vest portion is 20-35 minutes. If you're projected to go beyond 40 minutes, reduce to 5 rounds. Prioritize intensity and movement quality over completing Rx — this workout's stimulus is sustained aerobic output, and that's lost if you're grinding through poor mechanics or resting excessively between movements.

Intended Stimulus

This is a long, grinding workout designed to test your aerobic engine, mental toughness, and ability to sustain output under load. The 7-round vest portion will likely take 20-35 minutes for most athletes, with the 2016m row adding another 8-12 minutes on top. Total time domain is 30-45+ minutes — this is a long, sustained effort, not a sprint. The weight vest adds constant systemic fatigue that compounds across rounds, making movements that feel easy early become a real fight by rounds 5-7. The primary challenge is mental and conditioning-based: can you keep moving when everything slows down? The double-unders demand skill and coordination even when your heart rate is elevated and your legs are fatigued from box jumps. The cash-out row is a deliberate cool-down-that-isn't — it rewards athletes who paced the vest rounds smartly.

Coach Insight

Pace the first two rounds conservatively — this workout will punish athletes who go out hot. The sumo deadlift high-pulls (SDHPs) should be done in 1-2 sets early, but plan to break them into sets of 4-3 by rounds 5-7. Keep your pull high and elbows above the bar — the most common fault is letting the bar drift away from the body and turning this into a reverse curl. For box jumps, step down every rep to protect your Achilles and manage heart rate — do NOT rebound jump with a vest on for 7 rounds. This is a key pacing tool. For double-unders, if you're proficient, aim for unbroken sets early and allow 1-2 breaks in later rounds. If you trip, reset immediately — don't spiral. Transitions matter here: remove the vest efficiently before the row and get on the erg within 60 seconds. For the row, settle into a sustainable 500m split — aim for a pace you can hold for the full 2016m without blowing up. Think 2k row effort, not a sprint. Strong drive, controlled recovery, breathe.

Benchmark Notes

In a 20/14 lb vest, seven rounds of 7 sumo deadlift high-pulls at 95/65 lb, 16 box jumps and 45 double-unders, then the vest comes off for a 2,016 m row. L5 (23:30-26:45) takes about 2:20 a round and rows near 8:15. L10 (under 15:30) holds about 70 seconds a round and rows near 6:45.

Modality Profile

4 movements total: Box Jump (G), Double-Under (G), Row (M), Sumo Deadlift High-Pull (W). 2 Gymnastics = 50%, 1 Monostructural = 25%, 1 Weightlifting = 25%.

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