Workout Description

Why This Workout Is Hard

Total volume is 90 reps with a heavy clean at 155/105 lb and 45 elite-skill muscle-ups. Using an expected 9–12 minute finish, density maps to the 30–60 units/min bucket (40 pts). Movement complexity averages high (Clean=60, Muscle-Up=100 → 80 pts). Time domain is 5–12 minutes (80 pts). Base ≈64, then 21-15-9 modifier ×0.95 → ≈60.8: Hard.

Benchmark Times for Dueling Elizabeth

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Both movements are explosive—powerful leg drive on the clean and dynamic kip/turnover on the muscle-up are essential for speed.
• Stamina (7/10): Ninety total reps with high skill and load require sustained muscular output, especially triceps, lats, and legs under fatigue.
• Strength (6/10): Cleans at 155/105 lb demand solid strength, especially as fatigue builds and leg drive and pulling strength are tested under volume.
• Speed (5/10): Some athletes can cycle quick small sets, but the skill and load temper pure sprinting; transitions and short rest windows are key.
• Endurance (4/10): Breathing matters, but it’s not a long cardio grind. Effort is interval-like with brief rests between heavy cleans and muscle-up sets across roughly 8–14 minutes.
• Flexibility (3/10): Requires adequate front rack and shoulder mobility for safe squat cleans and stable muscle-up positions, but no extreme range-of-motion demands.

Scaling Options

Scale to: 135/95 lb + Chest-to-Bar Pull-Up • 115/75 lb + Ring Dip/Low-Ring Transition • 21-15-9 Power Clean (95/65) + Pull-Up

Scaling Explanation

These options keep the stimulus of a heavy barbell plus pulling/dip skill while adjusting load and complexity to maintain steady movement and prevent failure.

Intended Stimulus

A high-tension, fast-but-controlled effort. Cleans should be challenging yet consistently repeatable—think quick singles or small sets with minimal chalk breaks. Muscle-ups are small, sustainable chunks to avoid failure. Breathing hard, grip taxed, but steady. The best scores come from short transitions, smart partitioning, and clean movement quality under fatigue.

Coach Insight

Open conservative on the 21s. Break the muscle-ups early into manageable sets and keep the barbell moving with quick singles. Your one tip: protect your transitions—walk straight to the next station and start within five seconds. Avoid big early MU sets to failure, soft squat depth, and resting too long before picking up the bar.

Benchmark Notes

These time targets range from beginner finishing near the 20-minute cap to elite athletes under 8 minutes. Hitting the middle levels requires efficient small sets of muscle-ups and steady barbell singles or small touch-and-go sets without long breaks.

Modality Profile

This is a pure couplet of gymnastics and weightlifting. Most athletes spend slightly more time on the muscle-ups due to skill, setup, and rest between sets, while the cleans contribute substantial loading and power output. No monostructural element is present.

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