Workout Description

Why This Workout Is Very Hard

High-skill gymnastics and large volume make this a demanding test. The workout totals 250 air squats and 50 muscle-ups, requiring strong pulling, pressing, and coordination under fatigue. Most athletes will need to partition muscle-ups in small sets with significant recovery. Expect 18–35 minutes for competent athletes; many will time cap without appropriate scaling.

Benchmark Times for Jason

• Elite: <18:00
• Advanced: 26:00-28:00
• Intermediate: 30:00-32:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps and repeated upper-body efforts under fatigue. Expect accumulating fatigue in shoulders, grip, and hips from cycling squats and muscle-ups across four large sets.
• Endurance (6/10): Long aerobic effort with intermittent recoveries between muscle-up sets. Heart rate stays elevated for 20–35 minutes, demanding steady breathing and sustainable pacing to avoid redlining too early.
• Speed (5/10): Faster athletes cycle squats briskly and keep short, consistent muscle-up sets with minimal rest. Excessive resting between sets reduces speed considerably.
• Power (5/10): Kipping transitions and aggressive pull-throughs on the rings require bursts of power, but output is moderated by pacing and fatigue across high volume.
• Flexibility (3/10): Requires adequate shoulder, thoracic, and wrist mobility for efficient kipping ring transitions and stable support. Hip flexion depth for squats must meet full range consistently.
• Strength (1/10): Bodyweight only. Strength matters for strict pulling and pressing foundation, but the test is primarily gymnastics capacity rather than maximal force production.

Scaling Options

Scale to: Chest-to-Bar Pull-Up + Ring Dip (1:1 per muscle-up) • Jumping or band-assisted Low-Ring Muscle-Up (same reps) • Reduce total muscle-ups to 30–40 and squats to 200–225

Scaling Explanation

These options preserve the pull-to-press stimulus, skill pattern, and total volume while letting athletes keep intensity and finish near intended time domains.

Intended Stimulus

A sustained grind with controlled bursts. Squats should be steady and unbroken or in big sets, keeping heart rate high but manageable. Muscle-ups are the limiter: think small, repeatable sets with short rest. The goal is to preserve movement quality while minimizing downtime, finishing strong without failing reps late.

Coach Insight

Open conservatively on squats; save pop for the rings. Break muscle-ups early—small, repeatable sets with strict rest goals beat blow-ups. Your one big tip: No failed reps. Kick down before technique fades. Avoid rushing transitions into sloppy muscle-ups. Keep hands dry, chalk smartly, and breathe through squats to recover for the rings.

Benchmark Notes

Use these times to gauge pacing and scaling. If your best consistent muscle-up set is small (1–3 reps), aim for levels L4–L6. If you’re sub-5:00 for 50 unbroken chest-to-bar plus solid ring dips, you might target L8–L9. Choose a scale that gets you close to your target tier.

Modality Profile

This is a pure gymnastics piece: air squats and ring muscle-ups only. No monostructural cardio and no external loading are present. The majority of time is spent managing muscle-up sets and transitions, with squats serving as a large-volume, lower-skill gymnastics mover.

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