Workout Description

Why This Workout Is Very Hard

Heavy single-dumbbell overhead lunges demand significant shoulder stability and midline strength, paired with 200 double-unders and 15 muscle-ups under a tight 10-minute cap. The skill floor is high and the density of work is unforgiving. Athletes need strong overhead mobility, refined jump-rope efficiency, and advanced gymnastics capacity to stay on pace.

Benchmark Times for Regionals 16.4

• Elite: <6:30
• Advanced: 7:00-7:30
• Intermediate: 8:00-8:30
• Beginner: >10:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Shoulder and triceps endurance are taxed by overhead support and muscle-ups, while calves and forearms work through double-unders. Sustained, repeatable contractions under fatigue drive success more than single-rep strength.
• Strength (6/10): The overhead lunge load requires strong shoulders, core, and legs to stabilize and step confidently. Strength reserves help maintain position and reduce time under tension, especially as fatigue sets in.
• Speed (6/10): Fast transitions, crisp double-under cadence, and minimal breaks on muscle-ups drive speed. Overhead lunge cadence should be deliberate but continuous to avoid costly resets.
• Flexibility (5/10): Solid overhead mobility, thoracic extension, and hip/knee range are needed for stable, upright lunges. Limited mobility leads to forward torso, bent elbow, and unstable steps that bleed time and energy.
• Endurance (5/10): About 6–10 minutes of steady work with elevated heart rate. Cardio matters, but the limiter is more shoulder and midline fatigue than pure engine, especially during the lunges and transitions into muscle-ups.
• Power (4/10): Explosiveness shows up on the muscle-up turnover and efficient jump-rope rebound. However, most of the event is controlled and steady rather than purely explosive output.

Scaling Options

Scale to: 60/40 lb OH lunge, 100-100 DU, 10 Muscle-Ups • 50/35 lb OH lunge, 60 DU each set (or 120 singles), 12 Chest-to-Bar + 12 Ring Dips • 35/20 lb front-rack lunge, 100 singles, 15 Jumping Pull-Ups + 15 Band-Assisted Dips

Scaling Explanation

Each option preserves the triplet structure and stimulus by adjusting load, rope skill, and gymnastics difficulty so athletes keep moving with limited breaks under the 10-minute cap.

Intended Stimulus

A hard, fast chipper with deliberate pace on lunges, crisp rope cadence, and controlled sets of muscle-ups. You should feel constant tension in shoulders and core, breathing high but manageable. Finish with minimal breaks, smooth transitions, and no failed reps. The best scores come from steady, unbroken movement and confident overhead positioning.

Coach Insight

Open with a steady lunge cadence. Quick transitions. Aim for 1–2 sets on double-unders and 1–3 sets on muscle-ups. Your one big tip: Keep the dumbbell stacked—bicep to ear, ribcage down. Stable overhead saves time and energy. Avoid: Rushed muscle-ups that cause fails, wide breaks on the rope, and letting the elbow bend overhead—each mistake snowballs under the time cap.

Benchmark Notes

Times range from hitting the cap (10:00) to elite finishes under 6:30. If you’re near the cap, reduce skill/load to keep moving. Mid-level athletes should aim around 8:00–9:00. Advanced athletes will push unbroken sets and fast transitions to finish sub-7:30.

Modality Profile

Weightlifting dominates due to two 100-foot heavy overhead lunge segments. Monostructural is substantial with 200 total double-unders. Gymnastics is smaller in volume but high in skill with 15 muscle-ups that can decide the workout for many athletes.

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