Workout Description

Why This Workout Is Hard

Dobogai demands 56 total muscle-ups—a high-skill limiter—paired with short, moderately loaded farmer carries that tax grip and shoulders. Expected finish for capable athletes is in the 16–24 minute range, which keeps density moderate. High movement complexity boosts the challenge, but the short carry distance and low rep count per round temper overall difficulty to Hard.

Benchmark Times for Dobogai

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Fifty-six total muscle-ups plus repeated loaded carries require repeatable upper-body and grip endurance under accumulating fatigue.
• Power (6/10): Explosive hip drive and a sharp transition are essential for efficient muscle-ups, especially as fatigue sets in.
• Endurance (4/10): Sustained breathing is needed across seven rounds, but there’s no monostructural element. The limiter is more skill and grip than pure engine.
• Speed (4/10): Brief rests between sets and chalking slow true sprinting; fast transitions and short, planned breaks still matter.
• Strength (3/10): No max-effort lifts; carries are moderate. Strength helps, but capacity and skill dictate pace more than raw force.
• Flexibility (3/10): Shoulder, thoracic, and wrist mobility aid stable ring positions and efficient turnover; demands are present but not extreme.

Movements

• Farmer Carry
• Muscle-Up

Scaling Options

Scale to: 5 Ring Muscle-Up or 8 Chest-to-Bar Pull-Up + 8 Ring Dip per round • Reduce to 4–6 Muscle-Up per round • Farmer Carry with 35/25 lb DBs or 53/35 lb KBs for 22 yd

Scaling Explanation

These adjustments preserve pulling-to-dip volume and grip loading so athletes keep the intended stimulus and finish inside the target time domain.

Intended Stimulus

A high-skill, grindy couplet. Hold sustainable, repeatable muscle-up sets with very short, planned breaks, then move the carries steadily without setting the bells down. Grip should be challenged but not fail. Aim to finish in the high teens to low twenties by keeping transitions tight and avoiding redline efforts in the early rounds.

Coach Insight

Pace: Open with manageable MU sets (e.g., 4-2-2 or 3-3-2). Small, quick breaks beat big early sets that blow you up. One tip: Use a strict rest clock between MU sets (10–15 seconds). Commit to it to prevent spiraling rest times. Avoid: Over-chalking, sloppy ring turnover, or setting DBs down mid-carry. Keep arms long, steps short, and shoulders packed.

Benchmark Notes

These times show finish targets from beginner to elite for the prescribed 7 rounds. Faster scores come from consistent muscle-up sets, minimal chalk breaks, and unbroken carries. If you’d exceed the cap, scale reps or movement so you land between roughly 16–24 minutes while keeping the workout’s feel.

Modality Profile

Time is dominated by high-skill gymnastics via the muscle-ups. The farmer carry contributes a smaller, but significant, weightlifting component and heavy grip demand. There’s no monostructural element, so this feels like a gymnastics-forward couplet with loaded time-under-tension rather than cardio intervals.

Similar Workouts to Dobogai

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

• Falkel (90% similar) - AMRAP in 25 minutes 8 Handstand Push-Ups 8 Box Jumps (30/24 in) 1 Rope Climb (15 ft)...
• Beast 12 (90% similar) - For time: 25 Walking Lunges 20 Pull-Ups 50 Box Jumps (20 in) 20 Double-Unders 25 Ring Dips 20 Knees-...
• Hammer (89% similar) - For time, 5 rounds: 5 Power Cleans (135/95 lb) 10 Front Squats (135/95 lb) 5 Jerks (135/95 lb) 20 Pu...
• Erin (89% similar) - 5 Rounds For Time 15 Dumbbell Split Cleans (40/30 lb) 21 Pull-Ups...
• McLaren (89% similar) - AMRAP in 20 minutes: 3 Thrusters (50% of bodyweight) 5 Box Jumps (24/20 in) 7 Hand-Release Push-Ups ...
• TK (88% similar) - AMRAP in 20 minutes 8 Strict Pull-Ups 8 Box Jumps (36/30 in) 12 Kettlebell Swings (2/1.5 pood)...
• DRK (88% similar) - 5 Rounds for Time 6 Bar Muscle-Ups 23 Russian Kettlebell Swings (70/53 lb) 19 Toes-to-Bars 44 Double...
• King Kettlebell (88% similar) - For time: 5 rounds: 15 Kettlebell Swings (70/53 lb) 10 Lunges 15 calorie Assault Air Bike 10 Push-Up...

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