Workout Description
With a Running Clock in 35 minutes
First, AMRAP in 30 minutes (with a Partner)
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint
Partners alternate rounds
Then, 5 minutes to find a 1-rep-max Partner Deadlift
Why This Workout Is Very Hard
Thirty minutes of alternating rounds creates high cumulative volume for shoulders and grip while keeping intensity elevated due to built-in rest. Double-unders and pull-ups demand skill and consistency, and push-ups deteriorate under fatigue. The finisher—finding a heavy 1RM partner deadlift in five minutes—adds a significant strength challenge while fatigued, increasing overall complexity and demand.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): A 30-minute alternating AMRAP with running and double-unders emphasizes aerobic capacity and breathing control while recovering between efforts.
- Stamina (7/10): High shoulder and arm volume from pull-ups, push-ups, and rope work tests sustained muscular endurance under accumulating fatigue.
- Speed (7/10): Fast but controlled cycling of rope, quick pull-up sets, and brisk transitions—especially with partner handoffs—reward efficient pacing.
- Strength (6/10): A five-minute window to establish a heavy partner deadlift challenges maximal force production after significant prior work.
- Power (5/10): Short sprints and a heavy single require bracing and explosive drive, balanced by mostly cyclical, submaximal work.
- Flexibility (2/10): Requires standard ranges—shoulder overhead positioning for skipping and full ROM on pull-ups/push-ups; no extreme mobility demands.
Movements
- Push-Up
- Deadlift
- Run
- Pull-Up
- Double-Under
Scaling Options
Scale to: 60 Single-Unders • 10 Jumping Pull-Ups + 10 Elevated Push-Ups • Partner Deadlift to a heavy double using two bars
Scaling Explanation
These options preserve the intended cardio volume, manageable upper-body density, and a heavy—but safe—strength finish while maintaining continuous movement and partner flow.
Intended Stimulus
Steady, repeatable rounds with quality movement. Keep jump rope smooth, pull-ups and push-ups in quick sets, and sprints fast but not all-out so you can maintain consistency for 30 minutes. Use partner rest to recover grip and breathing, then switch gears: fast, decisive jumps in load to hit a confident heavy partner deadlift in five minutes.
Coach Insight
Aim for repeatable 90–150 second rounds. One or two quick breaks on pulling and pushing often beats redlining early.
Biggest tip: communicate—hand off immediately and keep transitions tight; partner rest is your recovery.
Avoid early blow-ups on push-ups and sloppy rope. Save a few reps in the bank each round so you have pop left for the heavy deadlift.
Benchmark Notes
Levels reflect total team rounds in the 30-minute AMRAP. Score Part A as rounds + reps; keep a second score for Part B: the heaviest successful partner deadlift. Aim to land near the middle tier if you can keep DU unbroken and split pulling/pushing into 1–2 sets consistently.
Modality Profile
Most work is split between monostructural efforts (double-unders and 100 m sprints) and gymnastics (pull-ups and push-ups). The final five minutes add a brief but significant weightlifting element via a heavy partner deadlift, yielding an overall 45% monostructural, 40% gymnastics, 15% weightlifting mix.
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