Workout Description

Why This Workout Is Very Hard

For the average CrossFit athlete, Regionals 13.6 is Very Hard because Shoulder-to-Overhead at up to 160 lb and Double-Under meet a roughly 15:00 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. Only experienced athletes are likely to preserve every Rx standard.

Benchmark Times for Regionals 13.6

• Elite: <5:35
• Advanced: 6:50-8:10
• Intermediate: 9:35-11:05
• Beginner: >2:22.5

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): The repeated work around Shoulder-to-Overhead at up to 160 lb and Double-Under scores 0.8 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Speed (7/10): The 15:00 scoring window and 5 movements score 0.7 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
• Strength (4/10): External loading and force demands score 0.4 for strength. The prescription reaches about 160 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
• Flexibility (4/10): Handstand Push-Up and Walking Lunge create a 0.4 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
• Endurance (3/10): Regionals 13.6 scores 0.3 for endurance because its 15:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
• Power (2/10): Shoulder-to-Overhead at up to 160 lb and Double-Under drive a 0.2 power score through controlled force rather than maximal explosiveness.

Movements

• Double-Under
• Handstand Push-Up
• Toes-to-Bar
• Shoulder-to-Overhead
• Walking Lunge

Scaling Options

Reduce Shoulder-to-Overhead to a load that permits crisp small sets without failed reps. Replace Double-Under with single-unders at roughly twice the reps. Replace Handstand Push-Up with box pike handstand push-ups.

Scaling Explanation

Choose options that keep the athlete working in the moderate-duration domain and capable of meaningful progress inside the 15:00 cap. Preserve the primary challenge of Shoulder-to-Overhead at up to 160 lb and Double-Under, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Regionals 13.6 is intended as a moderate-duration test centered on Shoulder-to-Overhead at up to 160 lb and Double-Under. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.

Coach Insight

Start at a pace you can repeat through the middle of the workout, and break Shoulder-to-Overhead at up to 160 lb and Double-Under before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

Upper-body stamina from handstand push-ups and toes-to-bar collides with 30 heavy axle shoulder-to-overheads before the loaded lunge. L1-L2 reach 100 and 185 reps; L3-L10 finish from 14:50 to 5:00 with efficient axle cycling.

Modality Profile

Counting each unique movement once, G includes Double-Under, Handstand Push-Up, Toes-to-Bar, and Walking Lunge; W includes Shoulder-to-Overhead. That produces G 80%, M 0%, and W 20%.

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