Workout Description

Why This Workout Is Hard

Moderate-to-high total volume (390 reps) and increasing deadlift loads under fatigue elevate the challenge. Double-unders add a skill and heart-rate component, while three barbell sets demand smart sets and bracing. Most athletes will finish between 12–18 minutes if appropriately scaled, with advanced athletes pushing sub-12. The final heavy deadlifts create a strong closing demand.

Benchmark Times for The Inferno

• Elite: <8:30
• Advanced: 11:00-13:00
• Intermediate: 15:00-16:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High repetition totals—225 double-unders, 105 air squats, and 60 deadlifts—require sustained muscular output. Managing sets and maintaining mechanics under fatigue is key to avoiding slowdowns late.
• Speed (6/10): Quick rope cadence and efficient barbell cycling plus snappy transitions matter. Athletes who minimize setup time and keep sets tight gain significant time over the course of the chipper.
• Endurance (6/10): About 10–18 minutes of continuous work keeps the heart rate elevated. Double-unders drive a steady aerobic demand while transitions are short, rewarding athletes who sustain respiration and rhythm without long breaks.
• Power (5/10): Explosive rebound on double-unders and cycling deadlifts benefit from power output, especially in the early sets. However, the overall test emphasizes sustainable pacing more than peak explosiveness.
• Strength (5/10): Strength is relevant but not maximal. The final 225/155 lb deadlift set under fatigue requires solid pulling strength and bracing, yet loads remain submaximal for most experienced athletes.
• Flexibility (2/10): Standard ranges: full-depth squats and safe deadlift positions. Adequate ankle and calf mobility help with double-unders, but no extreme mobility is required beyond sound setup and consistent positions.

Movements

• Air Squat
• Deadlift
• Double-Under

Scaling Options

Scale to: Single-Unders (2:1) + Deadlifts 135/95–155/105–185/125 • Cap DUs at 60/40/30 + Deadlifts 155/105–175/120–205/145 • Newer: 75/50/25 Single-Unders, 25 Air Squats each, Deadlifts 95/65–115/75–135/95

Scaling Explanation

These options preserve the hinge volume and steady pacing while matching skill and strength to maintain quick transitions and proper form under fatigue.

Intended Stimulus

A steady burn with short, disciplined breaks. Smooth, fast double-unders set the tone, unbroken or near-unbroken squats keep you moving, and deadlifts are managed in smart sets with excellent bracing. Athletes should feel pressured but in control, arriving at the final heavy bar with enough composure to execute strong, efficient reps.

Coach Insight

Open with calm double-unders and crisp squats. Break deadlifts before you need to, keeping rest to 5–8 seconds. Most important: protect your back—neutral spine, lats on, consistent foot-to-bar path. Quality reps beat big sets. Avoid staring at the bar and losing time. Don’t sprint early rope sets and redline before the last deadlifts.

Benchmark Notes

Scores are finish times in seconds. Slower numbers indicate beginners or frequent breaks; faster numbers reflect smooth double-unders, efficient squats, and confident deadlift sets. If you’re near the cap, scale to keep moving and preserve the intended workout pace.

Modality Profile

Double-unders dominate monostructural time (40%). Air squats contribute significant gymnastics volume (30%). Deadlifts provide the weightlifting stimulus (30%), with increasing loads shifting more attention to barbell efficiency late in the workout.

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