Workout Description

Why This Workout Is Very Hard

Heavy single-arm loading at 70/50 lb, sustained overhead stability in walking lunges, and advanced jump-rope skill (crossovers) make this a high-skill, high-tension triplet. The 12-minute AMRAP encourages sustained output under fatigue. Most athletes will be limited either by shoulder stamina or rope skill, pushing it above classic benchmark difficulty.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated overhead stabilization and shoulder/trunk endurance are central, with accumulating fatigue from snatches and walking lunges across many sets.
• Power (6/10): Snatches are ballistic and reward crisp hip extension and fast turnover; power output matters but is tempered by the aerobic setting.
• Endurance (6/10): Twelve minutes of continuous movement with limited rest windows taxes the aerobic system, especially if transitions are short and rope breaks are minimized.
• Speed (5/10): Fast cycle rates help, yet crossovers and overhead stability constrain all-out sprinting; it’s more steady-fast than pure sprint.
• Strength (5/10): 70/50 lb single-arm loading requires solid baseline strength, but the demand is submaximal and rep-cycling oriented rather than near-max efforts.
• Flexibility (4/10): Adequate shoulder flexion and thoracic extension are needed to maintain a stable overhead position during walking lunges without compensation.

Movements

• Jump Rope Crossover
• Dumbbell Snatch
• Overhead Lunge

Scaling Options

Scale to: 50/35 lb DB (or 35/20 lb) • Front-rack or suitcase walking lunges • 60 Double-Unders or 100 Single-Unders

Scaling Explanation

Lighter loads keep cycle speed and overhead quality, alternative lunge positions preserve unilateral locomotion, and DU/SU substitutions maintain a similar time domain and cardiovascular demand while reducing skill bottlenecks.

Intended Stimulus

A steady grind with deliberate, efficient reps. Unbroken snatches in small sets, confident overhead lunges without resting, and composed, near-unbroken crossovers. Shoulders and midline will feel taxed, but breathing should stay controlled. You should be moving almost the entire time with minimal transitions and limited rope errors.

Coach Insight

Open strong but sustainable—aim for even rounds. Break snatches before form degrades and immediately start walking lunges. The one tip: lock your ribcage down on overhead lunges. A stacked shoulder over a tight midline saves your day and prevents no-reps. Common mistakes: death-grip pacing on snatches, soft overhead position on lunges, and rushing crossovers. Breathe, relax your hands, and keep jump timing consistent.

Benchmark Notes

Scores are total rounds in 12 minutes. Beginners may complete 1–2.5 rounds due to rope skill and shoulder fatigue. Intermediate athletes aim for 3–4 rounds. Advanced competitors target 4.5–6 rounds by cycling snatches smoothly, keeping lunges unbroken, and limiting rope breaks.

Modality Profile

Two of the three movements are loaded (dumbbell snatch and overhead walking lunge), driving the weightlifting bias. Crossovers provide the monostructural element. There’s no gymnastics. Time is split roughly two-thirds on DB work and one-third on the rope for most athletes.

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