Workout Description

Why This Workout Is Very Hard

High-skill gymnastics under fatigue (strict then kipping HSPU), moderate-heavy dumbbells cycled quickly, and big sets of double-unders create high density. The 10-minute cap, including a mandatory 1-minute rest, forces near-sprint pacing with minimal breaks. Strong pressing stamina, shoulder endurance, and rope proficiency are required to finish on time.

Benchmark Times for Quarterfinals 21.1

• Elite: <8:00
• Advanced: 8:10-8:20
• Intermediate: 8:35-8:55
• Beginner: >10:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Accumulation of 60 HSPU, 60 dumbbell reps, and 300 double-unders taxes local muscular endurance, especially shoulders and triceps, requiring repeated submax sets under fatigue.
• Speed (6/10): Fast cycle times and tight transitions are essential to beat the cap; rope cadence and efficient HSPU kipping mechanics amplify speed without redlining too early.
• Power (5/10): Explosive hip extension on cleans and quick drive on shoulder-to-overhead reward powerful, crisp reps while maintaining control to protect the shoulders.
• Endurance (5/10): Short overall duration but sustained heart rate from repeated rope sets and fast cycling. Cardiovascular demand is secondary to shoulder stamina but still significant due to minimal rest between movements.
• Strength (4/10): Loads are moderate, not maximal, but pressing strength and strict HSPU capability are gating factors that limit unbroken sets for many athletes.
• Flexibility (3/10): Requires adequate shoulder and thoracic mobility for stable inverted pressing and safe overhead positions; not extreme ranges, but poor mobility will slow cycle time and increase fatigue.

Scaling Options

Scale to: Box HSPU or pike HSPU • Dumbbells to 2x35/20 lb (or single DB) • 35–40 double-unders or 75–100 single-unders

Scaling Explanation

These options preserve pressing volume, maintain similar movement patterns and speed on the dumbbells, and keep the monostructural cadence while matching the intended time domain.

Intended Stimulus

A fast but controlled push with shoulders as the limiter. The first half should feel like a strict pressing test while keeping double-unders smooth. After the rest, accelerate with efficient kipping and crisp dumbbell jerks. Minimal breaks, quick transitions, and steady rope cadence are key to finishing under the cap.

Coach Insight

Open with sustainable sets on strict HSPU (e.g., 5-3-2 or 4-3-3) to protect triceps. Keep dumbbells unbroken with tight bracing and short transitions. One tip: Lock in a calm double-under rhythm—saving 5 seconds per set beats one extra break on the wall. Avoid failing strict reps, sloppy jerks, and long setup times. Chip consistently.

Benchmark Notes

Times descend from cap-limited to elite finishes. If you’re over 9:50, you’re near the cap; around 8:30–9:00 indicates strong capacity; sub-8:10 (women) or sub-8:00 (men) reflects top-end skill, stamina, and efficient transitions under fatigue.

Modality Profile

Gymnastics (strict and kipping HSPU) drive shoulder fatigue and pacing. Monostructural work (double-unders) occupies substantial time and elevates heart rate. Weightlifting (dumbbell cleans and shoulder-to-overhead) adds loaded pressing and grip demand. Time distribution trends roughly balanced between gymnastics and monostructural, with slightly less time on dumbbells.

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These WODs similar to Quarterfinals 21.1 share comparable training demands, time domains, and movement patterns.