Workout Description

Why This Workout Is Hard

This long chipper blends high-rep unilateral weightlifting, sustained monostructural work, and a demanding gymnastics finisher. The work density is moderate, but the movement complexity is high due to the large set of muscle-ups after significant fatigue. Most athletes will live near the 20-minute cap, with pacing, grip management, and strict adherence to efficient movement patterns determining success.

Benchmark Times for AGOQ 17.1

• Elite: <12:40
• Advanced: 13:40-14:40
• Intermediate: 15:40-16:40
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps and a 40 muscle-up finisher require sustained muscular output, especially in shoulders, pulling chain, and midline.
• Endurance (7/10): A 20-minute cap with a long row and large bodyweight volume demands robust aerobic capacity to maintain steady pace without spiking heart rate.
• Power (6/10): Explosive hip drive in snatches and dynamic turnover in muscle-ups reward powerful reps, though pacing tempers all-out explosiveness.
• Flexibility (4/10): Overhead positions for dumbbell snatches and stable shoulder extension in muscle-ups require decent mobility but not extreme ranges.
• Speed (4/10): Athletes benefit from efficient cycling, but smart pacing over volume prevents true sprinting except for advanced finishers.
• Strength (3/10): External load is moderate (single 50/35 lb DB) and not a max-strength test; capacity, not peak force, drives performance.

Movements

• Dumbbell Snatch
• Row
• Burpee
• Muscle-Up

Scaling Options

Scale to: 100 DB Snatches (35/25 lb), 80 cal Row, 60 Burpees, 30 Muscle-Ups • 100 DB Snatches (35/25 lb), 80 cal Row, 60 Burpees, 40 Chest-to-Bar Pull-Up • 80 DB Snatches (30/20 lb), 60 cal Row, 40 Burpees, 40 Pull-Up or 40 Jumping C2B

Scaling Explanation

These options preserve the chipper flow and time domain while adjusting skill and load so athletes can move continuously and reach the gymnastics portion without stalling.

Intended Stimulus

Steady, controlled effort through snatches, row, and burpees, preserving grip and shoulders for a focused, technical assault on the 40 muscle-ups. Heart rate should be high but manageable. The final section tests composure: quick, sustainable sets with minimal rest and sharp movement quality rather than big unbroken attempts that risk failure.

Coach Insight

Pace the snatches and row to breathe through your nose and keep transitions tight. Burpees should be smooth, not sprinted. Biggest tip: Enter the muscle-ups with a plan—small, repeatable sets and strict rest intervals from rep one. Common mistakes: Over-cycling the dumbbell, redlining the row, and attacking muscle-ups with ego. Manage grip early.

Benchmark Notes

These time targets assume smooth dumbbell cycling, consistent rowing pace, steady burpees, and the ability to manage the large muscle-up set under fatigue. Many athletes will bump against the 20-minute cap. A solid L5 athlete should finish around 16–17 minutes with small, planned muscle-up breaks.

Modality Profile

Nearly half the workout is gymnastics (burpees and muscle-ups), a substantial portion is weightlifting via high-volume dumbbell snatches, and the row provides the monostructural element. Time distribution leans toward gymnastics due to the demanding muscle-up set under fatigue.

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