Workout Description

Why This Workout Is Hard

Dunn is a 19-minute triplet with elite-skill muscle-ups, fast shuttle sprints, and burpee box jump-overs. Work density is moderate for bodyweight, but the skill barrier and nonstop pace elevate challenge. Movement complexity is high due to muscle-ups, and the medium-long time domain compounds fatigue. Expect a hard aerobic grind with repeated high-skill spikes that punish poor pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated small sets of muscle-ups and steady burpee box work tax shoulders, triceps, hips, and calves. Success hinges on sustainable contractions and minimal rest across many minutes.
• Speed (7/10): Fast transitions, crisp line touches, and rhythmic burpee box cycling drive round times. Cadence and change-of-direction efficiency matter more than long breaks or grinding efforts.
• Endurance (6/10): Nineteen minutes of continuous work with short runs and constant burpee cycling keeps heart rate elevated. Breathing control and steady pacing matter more than short bursts of all-out speed.
• Power (6/10): Explosive turnover on rings, quick takeoffs to the box, and sharp shuttle accelerations demand power. The long time domain tempers peak explosiveness toward repeatable submaximal efforts.
• Flexibility (3/10): Requires shoulder extension and thoracic mobility for ring turnover, plus hip and knee flexion for burpees and safe box landings. Mobility limits may slow you but aren’t extreme.
• Strength (2/10): There is no external load and limited maximal force demand. Strength shows up as bodyweight pulling/pressing capacity and competent hip extension rather than heavy lifting ability.

Scaling Options

Scale to: 3 Chest-to-Bar Pull-Up + 3 Ring Dip • 3 Jumping Muscle-Up (low rings) • 6 Burpee Box Step-Over (16/12 in)

Scaling Explanation

These options preserve the pull-to-dip pattern, change-of-direction conditioning, and box clearance while right-sizing skill and impact so you can keep moving at the intended pace.

Intended Stimulus

A steady, breathing-heavy effort with short, sharp spikes on the rings. Aim for unbroken or quick singles on muscle-ups, smooth shuttle turns, and relentless but sustainable burpee box cycling. Move almost the entire time, keep chalking minimal, and hold consistent splits. If you have gas left, push the final three minutes.

Coach Insight

Pace at 80–85% early and lock in round splits within 10 seconds. Count breaths on burpees and enforce a quick turn on shuttles. Your biggest win is transitions: set rings close to the box, pre-chalk, and step directly into the next station. Avoid max-effort muscle-ups out of the gate, lazy line touches, and staring at the box before jumping.

Benchmark Notes

Score is total rounds and reps completed in 19 minutes. Newer Rx athletes aim for 3–5 rounds, intermediates 6–8, advanced 9–11, and elites 12+. If scaling muscle-ups, keep transitions tight and minimize chalk breaks to match these targets and preserve the intended stimulus.

Modality Profile

Most time is spent on gymnastics: ring muscle-ups and burpee box jump-overs. The shuttle run adds a brief monostructural spike and forces quick direction changes each round. There is no external loading, so weightlifting is not represented in this workout.

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