Workout Description

Why This Workout Is Very Hard

Twins combines advanced gymnastics (40 HSPU and 40 L-pull-ups), moderate barbell volume (40 thrusters at 115/75), and 1500 meters of rowing. Complexity and shoulder/grip stamina are high, and transitions are short. Competitive athletes can finish sub-15; most capable CrossFitters land 16–25 minutes. The stimulus is demanding and skill-biased without extreme volume.

Benchmark Times for Twins

• Elite: <13:00
• Advanced: 15:00-17:00
• Intermediate: 19:00-21:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High pressing and pulling volume—40 HSPU, 40 thrusters, 40 L-pull-ups—taxes local muscular endurance in shoulders, core, and grip over sustained sets and repeated efforts.
• Endurance (6/10): 1500 meters of rowing and continuous work across two sections demand a solid aerobic base, though the workout is not pure cardio and rewards efficient breathing under fatigue.
• Power (6/10): Thrusters demand explosive hip drive and bar speed, and quick transitions reward pop; output is repeated rather than single-peak, blending power with stamina.
• Speed (5/10): The piece is paced, but faster barbell cycling, confident kipping, and aggressive yet sustainable rowing strokes can meaningfully improve split times and transitions.
• Strength (5/10): You need adequate shoulder and leg strength to cycle 115/75 thrusters and perform stable HSPU reps, but there are no maximal or near-maximal lifts.
• Flexibility (4/10): Front rack and overhead positions plus L-sit mechanics require decent shoulder and thoracic mobility and hamstring compression, though ranges aren’t extreme for most athletes.

Scaling Options

Scale to: 600m row • kipping HSPU • thrusters 95/65 lb • tuck L-pull-ups or chin-over-bar • 500m row • pike HSPU on box • thrusters 75/55 lb • kipping pull-ups • 400m row • hand-release push-ups • thrusters 45/35 lb • ring rows

Scaling Explanation

These options preserve the stimulus by keeping movement patterns and relative intensity while adjusting skill, load, and volume to finish near the intended time domain.

Intended Stimulus

A sustained grind with smart bursts. Row hard but controlled to keep breathing under control. HSPU and L-pull-ups should be in manageable sets with short, planned breaks to protect shoulders and grip. Thrusters are the push—big sets with minimal rest. Overall, a challenging but steady effort that punishes poor pacing.

Coach Insight

Open strong but not reckless: row at 80–85% and keep HSPU sets consistent. In the second section, push big but clean thruster sets and keep L-pull-up breaks short. The one tip: protect your shoulders—break HSPU and L-pull-ups before you hit failure. Common mistakes: sprinting the first row, unbroken ego thrusters that blow up, and hanging on L-pull-ups too long.

Benchmark Notes

Use these finish-time tiers to guide pacing and scaling. If you project slower than L5, reduce volume or difficulty to finish under ~20–22 minutes. Advanced athletes should target L7–L9 by minimizing breaks on HSPU/L-pull-ups and holding large thruster sets with tight transitions.

Modality Profile

Half the work is gymnastics (HSPU and L-pull-ups), heavily taxing shoulders and core. Rowing supplies about a quarter of total time and drives the aerobic element. Thrusters make up the remaining quarter, adding loaded squatting and pressing with barbell-cycling demands.

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