Workout Description
Why This Workout Is Medium
The partner structure is the key contextual factor — built-in rest occurs whenever one athlete finishes before the other. 150 DUs per round is skill-dependent but manageable with rest between rounds. Partner B's alternating sit-ups and burpees are bodyweight and low-skill. No loading, no barbell, no gymnastics complexity. Cumulative DU volume (1,050 total for Partner A) is the primary limiting factor, kept in check by 7 rounds of shared pacing.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Partner A accumulates up to 1050 total double unders requiring tremendous wrist and leg muscular endurance. Partner B's high-rep sit-ups and burpees across multiple rounds demand significant sustained muscular output.
- Endurance (8/10): Seven rounds of 150 double unders creates a sustained cardiovascular demand. Burpees in rounds 3-4 compound the aerobic challenge, keeping heart rates elevated throughout the workout for both partners.
- Speed (7/10): Efficient rope cycling at high speed is critical for Partner A to minimize Partner B's working time. The For Time format and partner dependency create strong incentive to cycle all movements quickly and transition smoothly.
- Power (3/10): Double unders demand rhythmic explosive timing with each jump and wrist turn. Burpees include a small explosive jump component, but neither movement is predominantly power-focused in sustained cycling.
- Flexibility (2/10): Abmat sit-ups require moderate hip flexor range of motion, while double unders and burpees need basic ankle and shoulder mobility. No extreme range of motion demands are present throughout.
- Strength (1/10): All movements are bodyweight with no external loading. Double unders, sit-ups, and burpees require minimal maximal force production, making strength a negligible demand in this workout.
Movements
- Burpee
- AbMat Sit-Up
- Double-Under
Modality Profile
All three movements — Double-Under (jump rope bodyweight coordination), AbMat Sit-Up (bodyweight core), and Burpee (bodyweight movement) — are classified as Gymnastics. No monostructural or weightlifting movements are present, resulting in 100% Gymnastics.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 8/10 | Seven rounds of 150 double unders creates a sustained cardiovascular demand. Burpees in rounds 3-4 compound the aerobic challenge, keeping heart rates elevated throughout the workout for both partners. |
| Stamina | 8/10 | Partner A accumulates up to 1050 total double unders requiring tremendous wrist and leg muscular endurance. Partner B's high-rep sit-ups and burpees across multiple rounds demand significant sustained muscular output. |
| Strength | 1/10 | All movements are bodyweight with no external loading. Double unders, sit-ups, and burpees require minimal maximal force production, making strength a negligible demand in this workout. |
| Flexibility | 2/10 | Abmat sit-ups require moderate hip flexor range of motion, while double unders and burpees need basic ankle and shoulder mobility. No extreme range of motion demands are present throughout. |
| Power | 3/10 | Double unders demand rhythmic explosive timing with each jump and wrist turn. Burpees include a small explosive jump component, but neither movement is predominantly power-focused in sustained cycling. |
| Speed | 7/10 | Efficient rope cycling at high speed is critical for Partner A to minimize Partner B's working time. The For Time format and partner dependency create strong incentive to cycle all movements quickly and transition smoothly. |
7 RFT with a partner:Partner A: 150 DubsPartner B: round 1-2 abmat sit-up round 3-4 burpees 5-6 abmat sit-up