Workout Description

Why This Workout Is Extremely Hard

Two advanced gymnastics movements with very high volume under a short 11-minute cap. Forty-five 15-foot rope climbs plus 45 parallel bar dips demand elite upper-body pulling/pressing stamina, efficient rope technique, and minimal rest. Grip and triceps fatigue compound quickly, making pacing and foot locks critical. Most athletes will time-cap without aggressive yet controlled sets.

Benchmark Times for Regionals 17.3

• Elite: <10:12
• Advanced: 10:18-10:24
• Intermediate: 10:30-10:36
• Beginner: >11:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total rep count of upper-body gymnastics with limited relief. Repeated ascents and pressing accumulate deep local fatigue, demanding sustainable set sizes and disciplined rest to avoid failure and no-reps.
• Strength (5/10): Requires significant relative strength to climb efficiently with foot locks and to press bodyweight for volume. Not a max-strength test, but weaker athletes will fail before stamina becomes the primary limiter.
• Speed (5/10): Fast transitions and smooth cycle rates help, yet sprinting invites failed reps. Best scores come from consistent tempo climbs, quick chalking, and pre-planned breaks that keep you moving without blow-ups.
• Endurance (4/10): Limited traditional cardio; heart rate elevates from continuous climbing and dip cycles. Breathing matters, but local muscular fatigue stops you first. The short time domain with brief rests between climbs keeps pure endurance demands moderate.
• Power (3/10): Explosiveness is secondary; a small hip pop to stand on the rope and assertive dip lockouts help. The workout rewards crisp mechanics and timing more than maximal power output.
• Flexibility (2/10): Basic shoulder and thoracic mobility for stable support on dips and overhead reaching on the rope. No extreme ranges, but tight lats or limited shoulder extension can compromise positions and efficiency.

Scaling Options

Scale to: 21-15-9 dips + 12-9-6 rope climbs (15 ft) • 21-15-9 box/bar dips + seated rope pulls (12/9/6) • 21-15-9 push-ups + 9-6-3 rope climbs (10–12 ft)

Scaling Explanation

These options reduce rope volume and/or pressing difficulty while preserving the gymnastics couplet, time domain, and skill focus on efficient climbs and sustainable dip pressing.

Intended Stimulus

A sustained upper-body stamina test with short, controlled sets and steady rope pace. It should feel like a grind that punishes sloppy foot locks or rushed dip cycles. Aim for minimal chalk breaks, deliberate transitions, and consistent climbs without redlining. If you can’t maintain rope efficiency, scale volume so you keep moving the entire 11 minutes.

Coach Insight

Open with conservative sets on the 21s (e.g., 7-7-7 or 6-5-5-5 dips). On the rope, one climb every 20–30 seconds with perfect foot clamp beats sprinting and failing. One tip: lock your feet before you stand. Clamp, stand tall, then reach—no jumping into loose wraps. Common mistakes: blowing up the dips early, sliding hands on the rope, crashing descents, and over-chalking. Breathe at the top of each climb, keep elbows close on dips, and respect the cap.

Benchmark Notes

Times cluster near the time cap because the rope-climb volume is the limiter. Novice athletes will likely reach the cap with partial third-round work. Intermediate plus finish near 10:30–11:00. Only advanced athletes with crisp foot clamps and disciplined dip sets can break into low 10s. Use the cap to record partial progress.

Modality Profile

This couplet is pure gymnastics: vertical pulling on the rope and pressing on the parallel bars. No monostructural cardio or external loading appears, yet heart rate climbs from continuous climbs and dips. Forearm, lat, and triceps fatigue will dictate pace more than breathing or leg endurance.

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