Workout Description
Why This Workout Is Very Hard
35 bar muscle-ups is a high-skill, high-volume movement that demands significant upper body and grip strength. The built-in breaks (10 deadlifts + 10 box jumps) provide some recovery but are insufficient—deadlifts and box jumps tax the legs, interfering with muscle-up performance. The average athlete will break the muscle-ups into multiple sets, accumulating fatigue across 15-25+ minutes. Grip endurance and shoulder stability become limiting factors under sustained fatigue, making this accessible only to experienced CrossFitters.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of bar muscle-ups (35 reps) combined with repeated deadlifts and box jumps tests muscular endurance across upper body, posterior chain, and legs throughout the workout.
- Power (8/10): Bar muscle-ups are highly explosive movements requiring rapid hip extension and upper body power. Box jumps demand lower body explosiveness. Deadlifts require powerful hip drive.
- Endurance (7/10): For-time format with continuous work demands sustained cardiovascular output. Bar muscle-ups and deadlifts elevate heart rate significantly, requiring aerobic capacity to maintain pace throughout.
- Speed (7/10): For-time format incentivizes quick cycling and minimal rest between movements. Transitions between bar muscle-ups, deadlifts, and box jumps demand efficient movement and pacing strategy.
- Strength (6/10): 80kg deadlifts provide moderate load demand. Bar muscle-ups require significant pulling and pressing strength. Not maximal effort, but strength is a primary limiting factor in performance.
- Flexibility (5/10): Bar muscle-ups demand shoulder mobility and thoracic extension. Deadlifts require hip and hamstring flexibility. Box jumps need ankle and hip mobility for safe landing mechanics.
Movements
- Deadlift
- Bar Muscle-Up
- Box Jump
Modality Profile
Bar Muscle-Up is Gymnastics (bodyweight pulling skill). Deadlift and Box Jump are Weightlifting (external load barbell movement and weighted bodyweight jump). 1 G movement, 2 W movements = 33% G, 67% W.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | For-time format with continuous work demands sustained cardiovascular output. Bar muscle-ups and deadlifts elevate heart rate significantly, requiring aerobic capacity to maintain pace throughout. |
| Stamina | 8/10 | High volume of bar muscle-ups (35 reps) combined with repeated deadlifts and box jumps tests muscular endurance across upper body, posterior chain, and legs throughout the workout. |
| Strength | 6/10 | 80kg deadlifts provide moderate load demand. Bar muscle-ups require significant pulling and pressing strength. Not maximal effort, but strength is a primary limiting factor in performance. |
| Flexibility | 5/10 | Bar muscle-ups demand shoulder mobility and thoracic extension. Deadlifts require hip and hamstring flexibility. Box jumps need ankle and hip mobility for safe landing mechanics. |
| Power | 8/10 | Bar muscle-ups are highly explosive movements requiring rapid hip extension and upper body power. Box jumps demand lower body explosiveness. Deadlifts require powerful hip drive. |
| Speed | 7/10 | For-time format incentivizes quick cycling and minimal rest between movements. Transitions between bar muscle-ups, deadlifts, and box jumps demand efficient movement and pacing strategy. |
FOR TIME : 35 Bar Muscle Up's Each Break: 10 Deadlift's (80kg) 10 Box Jumps (70cm)
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.