Workout Description

Why This Workout Is Very Hard

High skill triplet with advanced gymnastics under fatigue. The volume is substantial: 180 GHD sit-ups, 18 total 15-ft rope climbs, and 180 alternating pistols. The time cap forces sustained pacing with minimal rest while demanding midline endurance, hip/ankle mobility, and confident rope-climb technique. Most intermediate athletes will bump the cap without smart strategy or scaling.

Benchmark Times for Quarterfinals 21.2

• Elite: <10:30
• Advanced: 13:00-15:00
• Intermediate: 16:00-17:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Very high local muscular endurance demand: 180 GHD reps and 180 pistols create deep midline and leg fatigue while rope climbs require repeatable pulling efforts.
• Flexibility (7/10): Pistols need ankle and hip mobility; GHD sit-ups demand safe end-range hip flexion and spinal control. Limited mobility will severely slow or break mechanics.
• Endurance (6/10): No mono work, but sustained, uninterrupted effort for up to 20 minutes taxes aerobic capacity through constant gymnastics movement and short transitions.
• Speed (5/10): Quick but controlled cycling on GHDs and pistols plus efficient rope climb cadence. Over-speeding early risks severe slowdown later.
• Power (2/10): Explosiveness helps on rope climbs and fast transitions, but the workout rewards sustained mechanics more than peak power output.
• Strength (1/10): No external load or maximal strength tests; success relies more on bodyweight control and endurance than raw force production.

Scaling Options

Scale to: 40-30-20-10 GHDs or AbMat Sit-Ups • 15-ft to 12-ft rope or 1:1 seated rope pulls • Pistols to box-assisted/heel-elevated pistols or 2:1 alternating air squats

Scaling Explanation

These options preserve the stimulus—high-rep midline and single-leg stamina with vertical pulling—while adjusting skill, range of motion, and volume to keep athletes moving within the intended time domain.

Intended Stimulus

A sustained grind that feels controlled but relentless. You should move steadily through big sets without redlining, keeping rope climbs to confident singles and pistols largely unbroken. Midline and leg stamina will be the limiter—expect deep abdominal and quad fatigue with breathing under control. Minimal chalk breaks and quick transitions preserve pace.

Coach Insight

Open at 80–85% effort. Keep GHD sets steady, rope climbs as smooth singles, and pistols unbroken or in two quick sets. The one tip: rope efficiency—tighter feet and higher knees save your grip and heart rate. Avoid sprinting the first 60s, sloppy GHD range, and resting too long before climbs. Move now, breathe later.

Benchmark Notes

These times map from just making the cap (L1) to elite Quarterfinals-level finishes (L9). If you’re around 17 minutes you’re holding intended pacing standards for Rx. Faster athletes keep pistols unbroken, move quickly on GHDs, and perform confident singles on rope climbs.

Modality Profile

All three elements are bodyweight gymnastics: midline flexion on the GHD, vertical pulling on the rope climb, and single-leg squatting. There is no monostructural cardio or external loading, so the entire stimulus hinges on gymnastics capacity and movement efficiency.

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