Workout Description
5 rounds for time of:•50 double-unders•50-ft. single-arm overhead lungeMen: 50-lb. dumbbellWomen: 35-lb. dumbbellScaled Option:5 rounds for time of:50 single-unders50-ft. single-arm overhead lungeMen: 35-lb. dumbbellWomen: 20-lb. dumbbellChoose a dumbbell with which you can lunge 25 ft. without setting it down. Newer athletes can also reduce the number of rounds, reps of the single-under and distance of the lunge so that the workout can be completed in under 15 minutes.
Why This Workout Is Hard
Double-unders and overhead lunges both tax the shoulders, creating interference across 5 rounds. While 50 double-unders is manageable fresh, rising heart rate and shoulder fatigue cause increasing trip-ups in later rounds. The 50-lb overhead lunge for 50 ft demands significant core and shoulder stability under cumulative fatigue. Total time of 15-25 minutes means sustained effort with no built-in recovery, making this clearly beyond medium for the average athlete.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): 250 total double-unders and 250 feet of single-arm overhead lunges demand exceptional muscular endurance in the calves, shoulders, core, and legs across all five rounds.
- Endurance (7/10): Five rounds of 50 double-unders with loaded overhead lunges creates sustained cardiovascular demand. Estimated 15-25 minute effort keeps the aerobic system under significant, continuous stress throughout.
- Flexibility (7/10): Maintaining a locked-out overhead dumbbell while lunging demands significant shoulder mobility, thoracic extension, and hip flexor flexibility. Limited range of motion will cause the workout to break down quickly.
- Speed (5/10): Efficient double-under cycling tempo and smooth transitions into overhead lunges matter for time. The lunge demands careful pacing to avoid dropping the dumbbell and losing precious seconds.
- Strength (4/10): The 50-lb single-arm overhead lunge requires meaningful shoulder stabilization and leg strength, but the moderate load and repetitive nature shift this toward strength endurance rather than maximal force production.
- Power (3/10): Double-unders require rhythmic calf and ankle power for rope clearance, but the overhead lunge is a controlled stability movement. Minimal explosive demand overall in this workout.
Movements
- Single-Under
- Dumbbell Overhead Lunge
- Double-Under
Modality Profile
3 total movements: Double-Under (G) and Single-Under (G) are both jump rope bodyweight coordination skills classified as Gymnastics, while Dumbbell Overhead Lunge (W) uses an external load making it Weightlifting. That gives G: 2/3 ≈ 67% → 70%, W: 1/3 ≈ 33% → 30%, M: 0%.
