Scaling Notes

• Rx: For time — 90-9-70-7-50-5 (double unders / overhead squats at 185/125 lb), rest 2:00, then 50-5-70-7-90-9 (double unders / rope climbs).
• Stimulus: A descending couplet of double unders and heavy overhead squats, brief rest, then an ascending couplet of double unders and rope climbs. Pick an OHS load you MIGHT be able to perform unbroken — balance a weight you’re certain you’ll need to break with one you’re confident in. Aim for 3+ rope climbs per minute if going as prescribed, and keep most double under sets unbroken. Target completion in 13–20 minutes.
• Strategy: Mostly unbroken double unders, unbroken OHS, smooth cadence on the rope climbs. On OHS, press up into the bar and keep weight in your heels. On rope climbs, be smooth and accurate with your clamps — stay under the rope between reps to avoid wasted steps. Aim for the first couplet in 4–7 minutes and the second in 6–10 minutes.
• Loading / Volume scaling: Overhead squats at 155/105 lb OR 50–55% of your 1RM overhead squat may be appropriate. Reduce double unders to 50-30-20 and 20-30-50 if needed. Reduce rope climbs to 2-3-5 to keep the final set under 3 minutes. To reduce overall volume, run 50-5-30-3-20-2, rest, 20-2-30-3-50-5.
• Equipment subs: Plate hops for double unders. Single-arm DB overhead squats at a similar difficulty in place of a barbell. Rope climbs → 10-14-18 complexes of 1 toe-to-bar + 1 kipping pull-up.
• Movement mods: Double unders → 60-45-30 / 30-45-60 seconds of DU attempts, single unders, plate hops, or an echo bike calorie count that allows completion in those time windows. Overhead squats → front squats (overhead limitations) or overhead alternating reverse lunges (squatting limitations). Rope climbs → half range of motion or 10-14-18 assisted rope climbs.
• Masters: 40–44 and 45–49 → 165/115 lb. 50–54 → 145/105 lb. 55–59 → 115/80 lb with a 12 ft rope. 60+ → 115/80 lb, 12 ft rope, reps 70-7-50-5-30-3 then 30-3-50-5-70-7.
• Score: Post your total time (including the 2:00 rest) in the comments below.