Workout Description
5 rounds for time with a partner of:
50 Double-Unders each
50-foot synchronized Single-Arm Dumbbell Overhead Walking Lunge (50/35 lb)
The Double-Unders are simultaneous but do not need to be synchronized. Each 5-foot synchronized lunge section counts as one rep. The team total is 550 reps.
Time cap: 15 minutes
Why This Workout Is Hard
Each athlete completes 250 Double-Unders and 250 feet of loaded overhead lunges, with synchronization and a 15-minute cap adding partner coordination pressure.
Benchmark Times for Team Series 18.4
- Elite: <10:00
- Advanced: 11:00-12:00
- Intermediate: 13:00-14:00
- Beginner: >1:50
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Stamina reflects the repeated submaximal work and resistance to local fatigue in high-volume Double-Unders and synchronized overhead lunges.
- Speed (7/10): Speed reflects cycle rate, transitions, and the value of moving quickly through high-volume Double-Unders and synchronized overhead lunges.
- Endurance (6/10): Endurance reflects the sustained breathing and cardiovascular demand of high-volume Double-Unders and synchronized overhead lunges.
- Power (6/10): Power reflects the need for forceful, fast contractions while completing high-volume Double-Unders and synchronized overhead lunges.
- Flexibility (6/10): Flexibility reflects the usable range of motion needed to perform high-volume Double-Unders and synchronized overhead lunges safely and efficiently.
- Strength (4/10): Strength reflects the absolute force and loading requirement of high-volume Double-Unders and synchronized overhead lunges.
Movements
- Double-Under
- Dumbbell Overhead Walking Lunge
Scaling Options
Use Single-Unders and 35/20-lb dumbbells as in the official scaled division, while retaining five rounds and synchronized 50-foot lunges.
Scaling Explanation
The official scale preserves the simultaneous rope work and synchronized unilateral lunge pattern while lowering jump-rope skill and overhead demand.
Intended Stimulus
A sustained partner couplet. Both athletes should finish Double-Unders close together, then settle into a matched lunge cadence without repeated dumbbell drops.
Coach Insight
The faster rope athlete should stay controlled so the pair reaches the dumbbells together. On lunges, call each 5-foot line and synchronize the knee touch rather than the step speed alone.
Benchmark Notes
The official scorecard totals 550 reps: 100 Double-Unders and ten 5-foot lunge sections per round. L1-L4 rank capped progress. Finishers begin at L5; L10 is 10:00 or faster.
Modality Profile
Double-Unders provide gymnastics and the loaded Dumbbell Overhead Walking Lunge provides weightlifting in roughly equal time shares.
