Workout Description

Why This Workout Is Very Hard

35 bar muscle-ups is a high-skill, high-volume demand that requires significant upper body and grip strength. The built-in recovery (deadlifts + box jumps between sets) provides some relief, but the split times show rapid fatigue—dropping from 12 reps to 4-6 reps per set. The 80kg deadlifts and 70cm box jumps are moderate loads but compound fatigue on already-taxed shoulders, lats, and grip. Most average CrossFitters will struggle with unbroken sets and face substantial skill/strength limitations, requiring multiple breaks or scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Bar muscle-ups require substantial upper body muscular endurance. Breaking into smaller sets (12-4-6-6 reps) and accumulating 35 total reps tests sustained pulling and pressing stamina.
• Endurance (7/10): For-time format with sustained high intensity across 35 BMU demands significant cardiovascular output. Repeated efforts with minimal rest between rounds stress aerobic capacity throughout the workout.
• Power (7/10): Bar muscle-ups are inherently explosive movements requiring rapid hip extension and upper body drive. Box jumps at 70cm demand significant lower body power output each round.
• Strength (6/10): BMU demand significant pulling and pressing strength. Deadlifts at 80kg add moderate strength stimulus, though not maximal. Bodyweight pulling combined with loaded deadlifts creates mixed strength demand.
• Speed (6/10): For-time format incentivizes quick cycling and minimal transitions. Split times show varying pace (2:30-3:19 per round). Rapid movement through BMU and explosive box jumps demand quick execution.
• Flexibility (4/10): BMU require shoulder mobility and thoracic extension. Box jumps demand ankle and hip mobility. Deadlifts need hamstring flexibility. Moderate ROM demands overall, not extreme positions required.

Movements

• Deadlift
• Bar Muscle-Up
• Box Jump

Modality Profile

Bar Muscle-Up is Gymnastics (bodyweight pulling skill). Deadlift and Box Jump are Weightlifting (external load barbell movement and weighted bodyweight jump). 1 G movement, 2 W movements = 33% G, 67% W.