Workout Description

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.

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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