Workout Description

Why This Workout Is Very Hard

A fast 1,500 m row leads into 5 rounds of high-skill gymnastics and very heavy shoulder-to-overheads (235/145 lb). The combination of 50 bar muscle-ups and 35 heavy barbell reps taxes grip, pressing strength, and skill under fatigue. Expect long exposure in the 20–30 minute range for capable athletes and significant failure risk if mispaced.

Benchmark Times for 2007 Reload

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume gymnastics and repeated heavy shoulder-to-overheads demand muscular endurance in lats, shoulders, and triceps while maintaining form through fatigue over 20+ minutes.
• Strength (8/10): The 235/145 lb shoulder-to-overhead is very heavy for most, often requiring strong jerks and confident receiving positions. Strength limits barbell cadence and dictates strategy.
• Power (7/10): Powerful hip drive and explosive dips/jerks are needed to elevate the heavy bar. Kipping and turnover speed in bar muscle-ups also reward explosive mechanics.
• Endurance (6/10): A 1,500 m row plus a long total duration challenge aerobic capacity. Sustained breathing and recovery between high-skill/heavy efforts are key to maintain pace without redlining early.
• Speed (4/10): Speed is constrained by heavy singles and smart breaks. Quick transitions help, but the limiting factors are strength and skill rather than pure cycling rate.
• Flexibility (3/10): Requires solid overhead mobility and thoracic extension to lock out jerks safely and efficiently, but overall range-of-motion demands are not extreme beyond stable overhead positions.

Movements

• Shoulder-to-Overhead
• Bar Muscle-Up
• Row

Scaling Options

Scale to: 5 rounds of 6 Chest-to-Bar Pull-Up + 7 S2OH (185/125 lb) • 5 rounds of 8 Pull-Up + 7 S2OH (155/105 lb) • 5 rounds of 10 Jumping Chest-to-Bar + 7 S2OH (115/75 lb)

Scaling Explanation

These options preserve the triplet structure and stimulus—row, pull, and heavy press—while adjusting skill and loading so athletes can keep moving with quality and limited failure.

Intended Stimulus

Open with a strong but sustainable row to prime the engine without spiking the heart rate. Then grind: controlled BMU sets and fast, deliberate barbell singles. Expect shoulders and grip to flood, so smart breaks and quick transitions matter. It should feel like a heavy, technical slog that rewards composure and precise movement.

Coach Insight

Pace the row at 85–90%: fast enough to matter, not so fast you blow up your shoulders or grip. One tip: Commit to fast singles on S2OH with minimal setup—breathe, dip, drive, recover, drop, repeat. Avoid opening with giant BMU sets. Small, repeatable chunks beat early failures. Don’t waste time chalking or staring at the bar.

Benchmark Notes

These times represent typical finish ranges from beginner (time-capped) to elite (sub-15). If you’re near the cap, reduce bar weight or BMU volume. Advanced athletes should aim for steady rowing, controlled BMU breaks, and quick singles on the barbell to finish under 20 minutes.

Modality Profile

The piece blends one monostructural effort (row), one high-skill gymnastics movement (bar muscle-up), and one heavy weightlifting movement (shoulder-to-overhead). Most time is spent under the barbell and on gymnastics, with the opening row contributing a smaller but meaningful aerobic slice.

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