Workout Description
9 Rounds for Time (with a Partner)
9 Bar Muscle-Ups
11 Clean-and-Jerks (155/115 lb)
50 yard Buddy Carry
Why This Workout Is Very Hard
Advanced gymnastics (bar muscle-ups), moderate-heavy barbell cycling, and an odd-object buddy carry create a high-skill, high-fatigue partner grinder. While reps are shared, teams still accumulate up to 81 muscle-ups, 99 clean-and-jerks at 155/115 lb, and 450 total yards of carrying. Expect 35–55 minutes for competent teams, demanding strength, stamina, and coordination while managing grip and shoulder fatigue.
Benchmark Times for Horton
- Elite: <35:00
- Advanced: 39:00-42:00
- Intermediate: 45:00-48:00
- Beginner: >60:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total volume across shared reps—roughly ~40 muscle-ups and ~50 clean-and-jerks per athlete—taxes pulling, pressing, and midline stamina. Success requires repeated submaximal efforts without excessive rest or technique breakdown.
- Strength (6/10): Moderate‑heavy clean‑and‑jerks at 155/115 lb and the partner carry require solid baseline strength to move load safely under fatigue. Not maximal lifting, but strength limits quickly expose pacing and technique errors.
- Power (6/10): Explosive hip extension drives both muscle-ups and clean‑and‑jerks. Crisp singles with strong leg drive and fast turnover reduce time under tension and conserve grip and shoulders across nine rounds.
- Endurance (5/10): Long, sustained partner effort across nine rounds with minimal true rest. Heart rate stays elevated from repeated carries and cycling reps, demanding steady aerobic output to avoid early redlining and preserve consistency through later rounds.
- Speed (4/10): Not a pure sprint—work is too long. However, quick transitions, fast barbell singles, and a controlled but assertive carry pace materially impact total time without spiking heart rate unsustainably.
- Flexibility (3/10): Requires functional mobility: front rack, stable overhead lockout, and shoulder extension for efficient bar muscle-ups. Demands are meaningful but not extreme; adequate thoracic and shoulder mobility keeps positions efficient and safe.
Scaling Options
Scale to: 9 Chest-to-Bar Pull-Ups (or 12 Jumping Chest-to-Bar) • Clean-and-Jerk 115/85 lb (or 95/65) as fast singles • 50-yard sandbag carry 100/70 lb (or 20 partner deadlifts 225/155 if no carry)
Scaling Explanation
These options keep the pulling volume, barbell cycling density, and loaded movement stimulus while adjusting skill and load so teams can maintain steady round times and safe mechanics.
Intended Stimulus
A sustained partner grind with strategic sets: quick singles on the barbell, small crisp sets on muscle-ups, and assertive, steady carries. You should feel controlled fatigue—breathing hard but not blown up—while protecting grip and shoulders. Success looks like minimal chalk breaks, planned switches, and consistent round times from the first through the ninth.
Coach Insight
Pace from round one—aim for identical split times each round. Switch before failure on muscle-ups and after 2–3 barbell singles.
The one tip: plan your switches and stick to them. Predictable sets keep grip fresh and transitions tight.
Avoid long chalk breaks, grinding touch‑and‑go C&J, and sloppy carry setups. Singles and fast transitions win.
Benchmark Notes
If your team finishes around 48 minutes, you're right at L5. Sub‑45 is strong; sub‑39 is elite. If you hit the 60‑minute cap, scale skill or load next time. These targets assume partners split reps evenly, use fast barbell singles, small crisp gymnastic sets, and keep transitions tight.
Modality Profile
This triplet blends high‑skill gymnastics and significant external loading. Most time is spent on the barbell and buddy carry (weightlifting), with a substantial share on bar muscle-ups (gymnastics). There’s no monostructural element; breathing work comes from repeated bouts under load and disciplined partner pacing.
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