Workout Description

Why This Workout Is Hard

BSU blends very heavy barbell work with high-skill gymnastics. Density scores low because reps are modest and pacing is controlled, but movement complexity is near the top (muscle-ups, thruster, snatch). The time domain falls in the longer, grindy range. With no volume or partner modifiers, the framework lands this as Hard despite the elite skill and strength demands.

Benchmark Times for BSU

• Elite: <16:40
• Advanced: 18:20-20:00
• Intermediate: 22:00-24:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High muscular endurance is required to repeatedly perform 45 muscle-ups and 51 heavy barbell reps without failure, managing local fatigue in shoulders, grip, and legs across three demanding rounds.
• Strength (7/10): Thrusters and snatches at 165/110 lb demand significant absolute strength, especially under fatigue. While not maximal loads, repeated efforts at this weight require strong overhead and pulling capacity.
• Power (7/10): Snatches and thrusters reward powerful hip drive and crisp force transfer. Explosiveness helps secure heavy reps efficiently, especially when transitioning from the pull to a solid overhead finish.
• Endurance (4/10): No monostructural work, but the total time and sustained effort tax the aerobic system. Expect elevated heart rate throughout while managing rest to keep moving steadily over 20–30 minutes.
• Flexibility (4/10): Front rack and deep squat positions for thrusters plus strong overhead mobility and stability for snatches and ring positions. Good shoulder, thoracic, and hip mobility improve efficiency and reduce misses.
• Speed (4/10): Cycling is limited by load and skill. Expect controlled singles on snatches and small thruster sets, with deliberate but quick transitions and capped rest to prevent time slipping away.

Scaling Options

Scale to: 7 thrusters (115/75), 12 chest-to-bar + 12 ring dip, 10 power snatches (115/75) • 7 thrusters (95/65), 15 chest-to-bar pull-up, 10 power snatches (95/65) • 7 thrusters (75/55), 15 pull-up or jumping muscle-up, 10 power snatches (75/55)

Scaling Explanation

These options preserve the heavy pull/push stimulus and high-skill intent while adjusting load and gymnastics complexity so athletes can keep small, sustainable sets and steady pacing without technical breakdowns.

Intended Stimulus

A high-skill, heavy triplet that feels grindy and deliberate. The goal is to hold consistent, small sets on muscle-ups, manage barbell sets/singles without misses, and keep transitions tight. Breathing and tension control should remain steady. It should feel challenging yet sustainable, with brief rests that prevent failure but don’t stall progress.

Coach Insight

Pace the muscle-ups early: small, repeatable sets with short rests beat blow-ups. Snatches: planned singles from the start. Thrusters: 3-2-2 or quick doubles if needed. The one tip: Protect your muscle-ups. Keep them submaximal and consistent. Common mistakes: opening too hot on rings, missing snatches from sloppy setup, and camping between transitions. Keep rests timed and purposeful.

Benchmark Notes

This is a for-time benchmark. Faster is better. Breaking under 24 minutes is a solid mid-level score. Advancing toward 20 minutes indicates strong barbell proficiency and consistent muscle-up sets. Sub-17 minutes is elite and requires minimal misses, quick singles on snatches, and disciplined, short-rest muscle-up breaks.

Modality Profile

The workout combines one gymnastics movement (muscle-up) and two heavy weightlifting movements (thruster, power snatch). Most athletes will spend slightly more time on gymnastics due to breaking sets and managing false grip/ring turnover, with the rest on heavy barbell efforts. There is no monostructural component.

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