Workout Description

Why This Workout Is Hard

Five rounds blend elite gymnastics (bar muscle-ups) with high-volume core work (toes-to-bar), heavy kettlebell work, and jump rope. Density sits in the moderate range, but complexity is elevated by muscle-ups and large sets that tax grip and midline. Expect a 18–24 minute finish for most Rx athletes. Loaded volume (swings + lunges) pushes fatigue, but no maximal lifting keeps it short of “Very Hard.”

Benchmark Times for DRK

• Elite: <14:00
• Advanced: 15:30-17:00
• Intermediate: 18:30-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated large sets of gymnastics and loaded lunges/swings challenge grip, core, and hips for many reps over five rounds.
• Endurance (6/10): Sustained effort across 18–24 minutes with steady jump rope and continuous movement creates a moderate aerobic demand without long monostructural pieces.
• Speed (6/10): Quick, efficient sets and short transitions matter, though grip fatigue and skill elements prevent true sprint cycling.
• Power (5/10): Explosive hip extension in swings and the dynamic turnover in muscle-ups require power, but the workout prioritizes repeatability over peak output.
• Strength (4/10): No max lifts; the 70/53 lb kettlebell is challenging but submaximal, emphasizing repeatability over pure force production.
• Flexibility (4/10): Shoulder and thoracic mobility for muscle-up/TTB kip and overhead positions, plus hip flexor/hamstring range for efficient lunges and kipping shapes.

Movements

• Kettlebell Lunge
• Bar Muscle-Up
• Russian Kettlebell Swing
• Toe-to-Bar
• Double-Under

Scaling Options

Scale to: 5RFT—4 Chest-to-Bar Pull-Up (or 6 Pull-Up), 23 KB Swing (53/35), 15 Toes-to-Bar or 12 Hanging Knee-Raise, 44 Double-Under or 88 Single-Under, 20 m Goblet Walking Lunge (53/35) • 5RFT—4 Bar Muscle-Up (or 6 C2B), 20 KB Swing (44/26), 15 Hanging Knee-Raise, 60 Single-Under, 20 m KB Lunge (44/26) • 4RFT—6 Pull-Up, 20 KB Swing (53/35), 15 Toes-to-Bar or 12 HKR, 44 Double-Under, 15 m Goblet Lunge (53/35)

Scaling Explanation

Each option preserves flow, grip demand, and midline challenge while adjusting skill, volume, and load so athletes keep moving with short rests and hit the intended moderate, repeatable pace.

Intended Stimulus

A steady, grindy effort with controlled breathing and minimal chalk breaks. Aim for unbroken kettlebell swings, deliberate but smooth lunges, and manageable sets on muscle-ups and toes-to-bar. Keep the rope moving immediately after gymnastics. It should feel like sustained muscular endurance that taxes grip and midline more than a pure cardio spike.

Coach Insight

Pace early: break muscle-ups and TTB before you have to so your grip doesn’t implode by round three. Most important tip: lock in a repeatable set/rep plan for gymnastics and stick to it—small drops beat long chalk breaks. Common mistakes: going unbroken too long on MUs/TTB, rushing DU after big kip sets, and sloppy lunges that spike heart rate or no-rep depth.

Benchmark Notes

These times reflect total finish time for 5 rounds. If you’re around 20 minutes you’re squarely Rx-intermediate. Under 18 minutes indicates strong gymnastic skill and grip endurance. Over 25 minutes suggests scaling volume or load to maintain the intended moderate, continuous pace.

Modality Profile

About half the work is gymnastics (bar muscle-ups and toes-to-bar). Jump rope contributes a smaller monostructural slice. Kettlebell swings and loaded walking lunges make up the weightlifting portion. The blend emphasizes grip and core while alternating skill, cardio, and loaded lower-body effort.

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