Workout Description

Why This Workout Is Hard

An 18-minute AMRAP mixing a heavy barbell and elite gymnastics drives a high overall challenge. Density is moderate due to running segments, but the 275/185 lb deadlifts plus burpee bar muscle-ups push grip and upper-body capacity. Complexity is high (bar muscle-ups), and the mid-length time domain demands sustained pacing and muscular endurance with limited room for recovery.

Training Focus

This workout develops the following fitness attributes:

• Endurance (6/10): Repeated 200 m runs across 18 minutes demand steady aerobic pacing and cardiac output without turning into a pure long-distance effort.
• Stamina (6/10): Accumulative fatigue from sets of heavy deadlifts and repeated bar muscle-ups requires sustained muscular output and grip management.
• Strength (6/10): Deadlifts at 275/185 lb for repeated sets require solid absolute strength, though not maximal singles.
• Power (6/10): Explosive hip extension and turnover in bar muscle-ups, plus aggressive barbell pulls, reward powerful movement patterns.
• Speed (4/10): Some opportunities for fast transitions and quick deadlift cycling, but the gymnastics and run segments temper pure sprinting.
• Flexibility (3/10): Adequate shoulder and thoracic mobility for kipping and bar muscle-ups; basic hinge positions for deadlifts.

Scaling Options

Scale to: 9 Deadlift (225/155) + 6 Burpee Chest-to-Bar Pull-Up • 9 Deadlift (185/125) + 6 Burpee Pull-Up • 9 Deadlift (155/105) + 6 Jumping Bar Muscle-Up

Scaling Explanation

These options reduce load and gymnastics difficulty while preserving the pull-heavy, grip-taxing stimulus and triplet structure so athletes can keep moving with quality reps.

Intended Stimulus

A steady but assertive grind. Runs should be quick but controlled, deadlifts done in small, crisp sets, and bar muscle-ups in smooth, confident sets with short rests. It should feel like sustained, high-output work where grip and pulling stamina are tested, but pacing prevents early redlining.

Coach Insight

Pace the run just under your mile pace and keep transitions tight. Break deadlifts before you have to. Quick singles are fine. The one tip: protect your grip—short, planned breaks beat failure. Avoid sprinting the first two rounds, pulling deadlifts to failure, or rushing sloppy muscle-ups that lead to no-reps.

Benchmark Notes

Score total rounds and reps completed in 18 minutes. Hitting 4–5 rounds indicates solid competence with heavy deadlifts and bar muscle-ups under fatigue. Advanced athletes aim for 6+ rounds by running fast, moving the barbell efficiently, and maintaining unbroken or near-unbroken bar muscle-ups with short transitions.

Modality Profile

Gymnastics dominates due to frequent bar muscle-ups, which are high-skill and time-consuming. Monostructural work from the 200 m runs is a consistent pacing anchor. Weightlifting is present with the heavy deadlifts, but occupies a smaller portion of total time compared to the run and gymnastics volume.

Similar Workouts to Barraza

If you enjoy Barraza, you might also like these similar CrossFit WODs:

• Angry Jackie (92% similar) - For Time 2000 meter Row 50 Thrusters (95/65 lb) 30 Bar Muscle-Ups...
• Open 20.5 (91% similar) - For time: 40 Ring Muscle-Ups 80-calorie Row 120 Wall Ball Shots (20/14 lb) Partition any way Time c...
• Buriak (91% similar) - AMRAP in 20 minutes of: 5 Squat Cleans (155/135 lb) 10 Burpees Over the Bar 15 Pull-Ups 200 meter Ru...
• Open 15.3 (90% similar) - AMRAP in 14 minutes: 7 Ring Muscle-Ups 50 Wall Ball Shots (20/14 lb) 100 Double-Unders...
• Swim 'N' Stuff (90% similar) - 4 Rounds, Each for Time (within a 4-minute window per round): Round 1 & 3: 15/10 calorie Air Bike 5...
• AGOQ 23.4 (89% similar) - For Time: 3 rounds of: 7 Squat Cleans (155/105 lb) 7 Bar Facing Burpees Rest 1 minute Then, 3 roun...
• Dock Ock (89% similar) - 5 Rounds for Total Reps in 18 minutes Every 2 minutes complete: 20 Toes-to-Bars Max Clean-and-Jerks ...
• DRK (89% similar) - 5 Rounds for Time 6 Bar Muscle-Ups 23 Russian Kettlebell Swings (70/53 lb) 19 Toes-to-Bars 44 Double...

These WODs similar to Barraza share comparable training demands, time domains, and movement patterns.