Workout Description
Why This Workout Is Hard
This workout combines high volume (165 total reps) of bodyweight movements with a significant skill demand (30 bar muscle-ups). The descending rep scheme (15-10-5) provides minimal recovery between muscle-up sets, forcing athletes to manage grip fatigue and shoulder endurance. Push-ups and hollow rocks compound shoulder and core fatigue. While not maximal loads, the continuous nature, skill requirement, and cumulative fatigue make this challenging for average CrossFitters—many will need to scale muscle-ups or break sets significantly.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total volume of 150 push-ups, 150 hollow rocks, and 30 bar muscle-ups tests muscular endurance. Fatigue accumulates significantly, especially in shoulders, chest, and grip as workout progresses.
- Endurance (7/10): Sustained cardiovascular demand across 30 bar muscle-ups and 150 total push-ups and hollow rocks. The descending rep scheme maintains elevated heart rate throughout without full recovery periods between movements.
- Strength (6/10): Bar muscle-ups demand substantial relative strength and pulling power. Push-ups and hollow rocks require core and upper body strength maintenance under fatigue, though not maximal effort.
- Power (6/10): Bar muscle-ups are inherently explosive movements requiring rapid hip extension and pulling power. Push-ups and hollow rocks are less explosive but still demand dynamic force production under fatigue.
- Flexibility (5/10): Hollow rocks require significant spinal and shoulder mobility. Bar muscle-ups demand shoulder extension and thoracic mobility. Push-ups need adequate shoulder and thoracic range of motion.
- Speed (5/10): Descending rep scheme encourages faster cycling as reps decrease. Minimal rest between movements demands efficient transitions, though pacing is steady rather than all-out sprinting.
Movements
- Push-Up
- Bar Muscle-Up
- Hollow Rock
Modality Profile
All three movements are bodyweight gymnastics skills: Bar Muscle-Up (upper body pulling/pressing), Push-Up (upper body pressing), and Hollow Rock (core/body tension control). No monostructural cardio or external load movements present.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Sustained cardiovascular demand across 30 bar muscle-ups and 150 total push-ups and hollow rocks. The descending rep scheme maintains elevated heart rate throughout without full recovery periods between movements. |
| Stamina | 8/10 | High total volume of 150 push-ups, 150 hollow rocks, and 30 bar muscle-ups tests muscular endurance. Fatigue accumulates significantly, especially in shoulders, chest, and grip as workout progresses. |
| Strength | 6/10 | Bar muscle-ups demand substantial relative strength and pulling power. Push-ups and hollow rocks require core and upper body strength maintenance under fatigue, though not maximal effort. |
| Flexibility | 5/10 | Hollow rocks require significant spinal and shoulder mobility. Bar muscle-ups demand shoulder extension and thoracic mobility. Push-ups need adequate shoulder and thoracic range of motion. |
| Power | 6/10 | Bar muscle-ups are inherently explosive movements requiring rapid hip extension and pulling power. Push-ups and hollow rocks are less explosive but still demand dynamic force production under fatigue. |
| Speed | 5/10 | Descending rep scheme encourages faster cycling as reps decrease. Minimal rest between movements demands efficient transitions, though pacing is steady rather than all-out sprinting. |
For time, or not: 15 Bar Muscle-ups 75 Push-ups 75 Hollow Rocks 10 Bar Muscle-ups 50 Push-ups 50 Hollow Rocks 5 Bar Muscle-ups 25 Push-ups 25 Hollow Rocks
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.