Workout Description

Why This Workout Is Hard

This is a high-skill, heavy couplet with 40 muscle-ups and 100 shoulder-to-overheads, finishing at 185/125 lb under fatigue. Density is moderate but the complexity is high and the time domain sits around 10–12 minutes for capable athletes. Most intermediates will bump against the 15-minute cap, especially if barbell cycling and transitions aren’t dialed in.

Benchmark Times for AGOQ 19.3

• Elite: <8:00
• Advanced: 8:30-9:00
• Intermediate: 10:00-11:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): 140 total reps with significant shoulder and grip demand require sustained output, especially through the 135/95 volume and into the 185/125 sets under accumulating fatigue.
• Power (7/10): Explosive hip and leg drive are essential for efficient jerks and muscle-up turnover, rewarding powerful mechanics and crisp timing to conserve shoulders.
• Strength (6/10): Pressing and jerking 185/125 in volume is strength-biased, particularly for athletes near their overhead limits. Adequate upper-body pulling strength is also required for consistent muscle-ups.
• Speed (5/10): First half rewards faster cycling and quick transitions; the heavy barbell in the second half forces measured sets, tempering overall speed.
• Endurance (3/10): No monostructural work is present. Heart rate stays high, but the limiter is muscular fatigue and skill under load rather than sustained aerobic output.
• Flexibility (3/10): Requires solid overhead mobility and stable front rack positions. Not extreme, but limited thoracic/shoulder range will slow lockouts and waste energy under heavy loads.

Scaling Options

Scale to: 4 Chest-to-Bar Pull-Ups (or 6 Pull-Ups) per round for MUs • 95/65 then 135/95 lb for S2O • 4 rounds + 4 rounds while keeping the same structure

Scaling Explanation

These options preserve the couplet’s pull-to-press balance, barbell progression, and time-domain stimulus while matching your current skill and strength so you can move consistently and finish near the cap.

Intended Stimulus

Fast but controlled early, then grind smartly through heavy overheads. The first five rounds should feel punchy with quick sets and brief rests. The second half turns into powerful but small, composed jerks with deliberate breathing. Muscle-ups stay crisp—no failed reps. Aim to keep transitions tight while protecting shoulders.

Coach Insight

Pace the first half just under redline so you can lift with authority at 185/125. Aim for consistent, small sets on the heavy bar. The one tip: Commit to efficient jerks—dip/drive straight, catch locked out, and bring it down safely to avoid no-reps. Common mistakes: Opening too hot on muscle-ups, pushing press instead of jerking heavy, sloppy transitions, and chasing unbroken sets that implode.

Benchmark Notes

Times are tiered from beginner (time-capped) to elite (8:00). If you’re around 11:00, you’re right in the middle. Hitting sub-10 requires unbroken or near-unbroken muscle-ups and efficient jerks at 185/125 under fatigue with fast transitions.

Modality Profile

Two movements only: muscle-ups (gymnastics) and shoulder-to-overhead (weightlifting). No monostructural components. Most time is spent on the barbell, especially in the second half at 185/125, while muscle-ups drive skill and grip fatigue.

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