Workout Description

Why This Workout Is Very Hard

This workout combines two highly demanding movements in a brutal format. Burpee pull-ups are extremely taxing, requiring full-body coordination while fatigued. The EMOM double-unders every 90 seconds prevents meaningful recovery, forcing athletes to interrupt their burpee pull-ups repeatedly. Most athletes will struggle with the skill coordination of double-unders while severely fatigued from burpee pull-ups, creating a compounding difficulty that pushes this into Very Hard territory.

Benchmark Times for 30:01 - 50:00

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of burpee pull-ups tests upper body pulling stamina, core endurance, and leg stamina through repeated full-body movements.
• Endurance (8/10): 70 burpee pull-ups with double unders every 90 seconds creates significant cardiovascular demand over an extended duration with minimal recovery.
• Speed (7/10): Every 90-second intervals create time pressure requiring fast transitions and efficient movement cycling to complete prescribed reps.
• Power (6/10): Double unders demand explosive calf power and coordination, while burpee transitions require some explosive hip extension.
• Strength (4/10): Burpee pull-ups require moderate pulling strength and bodyweight strength endurance, but not maximal strength output.
• Flexibility (3/10): Requires shoulder mobility for pull-ups, hip flexion for burpees, and basic range of motion for double unders.

Movements

• Burpee Pull-Up
• Double-Under

Benchmark Notes

This workout consists of 70 burpee pull-ups with 20 double-unders every 90 seconds. The burpee pull-up is a complex movement combining a burpee with a pull-up, significantly more demanding than either movement alone. Each rep involves: drop to ground, chest to floor, push-up, jump up, grab bar, pull-up. This typically takes 6-8 seconds per rep when fresh, but will degrade significantly with fatigue. The double-under interruptions every 90 seconds add complexity and grip fatigue. Movement breakdown: Burpee pull-ups start at 6-7 sec/rep but degrade to 8-12 sec/rep due to the high metabolic demand and grip fatigue. With 70 total reps, expect significant set breaking after rep 20-30. The double-under interruptions (20 reps = 10-15 seconds) occur approximately 8 times throughout the workout, adding 80-120 seconds total. Fatigue pattern: Reps 1-20 at 6-7 sec/rep, reps 21-40 at 7-9 sec/rep with short breaks, reps 41-60 at 9-11 sec/rep with longer breaks, final 10 reps at 10-12 sec/rep with frequent breaks. Total movement time: 420-560 seconds for burpee pull-ups, plus 80-120 seconds for double-unders, plus rest/transition time of 60-120 seconds. This is a highly demanding workout combining strength, cardio, and grip endurance. No direct anchor match exists, but the complexity and volume suggest times ranging from 12-30 minutes across skill levels. Elite athletes (L10) can maintain better pacing and require less rest: ~720 seconds (12:00). Recreational athletes (L1) will need frequent breaks and slower rep times: ~1800 seconds (30:00).

Modality Profile

Both Burpee Pull-Up and Double-Under are bodyweight gymnastics movements requiring coordination and bodyweight control