Workout Description

Why This Workout Is Very Hard

Heavy barbell work paired with advanced gymnastics makes this a high-skill, high-strength grinder. Repeated sets of 245/165 lb deadlifts and 155/105 lb squat cleans under fatigue, plus 8 muscle-ups per round, push grip, pulling endurance, and technique. Twenty minutes amplifies volume, forcing smart pacing to avoid muscular failure while sustaining output.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Sustained sets of heavy pulls and repeated high-skill gymnastics tax local muscular endurance in the forearms, lats, and posterior chain across many rounds if paced correctly.
• Endurance (6/10): A fixed 20-minute window demands steady aerobic output with limited chances to fully recover. Heart rate stays moderately high while transitions and strategic breaks manage fatigue without turning the workout into a sprint.
• Strength (6/10): Deadlifts at 245/165 and repeated squat cleans at 155/105 require significant pulling strength. Athletes rely on foundational strength to keep reps safe and consistent as fatigue accumulates.
• Power (6/10): Explosiveness drives efficient squat cleans and strong kipping through the rings. Power output matters for quality reps, especially as fatigue sets in and bar speed naturally drops.
• Speed (4/10): Cycling speed is moderate. Most will use controlled sets or singles on cleans and break muscle-ups early, limiting pure speed and emphasizing sustainable rhythm over sprinting.
• Flexibility (3/10): A solid front rack and full-depth squat are needed for efficient cleans, while muscle-ups demand functional shoulder mobility. Requirements are meaningful but not extreme or contortion-level.

Movements

• Squat Clean
• Deadlift
• Muscle-Up

Scaling Options

Scale to: 9 Deadlifts (225/155 lb), 6 Muscle-Ups, 9 Squat Cleans (135/95 lb) • 9 Deadlifts (185/125 lb), 8 Chest-to-Bar Pull-Ups, 9 Squat Cleans (115/75 lb) • 9 Deadlifts (155/105 lb), 8 Pull-Ups + 8 Ring Dips, 9 Power Cleans (95/65 lb)

Scaling Explanation

These options reduce load and/or skill while preserving pulling volume, grip challenge, and the heavy–gymnastics contrast so athletes keep the intended pacing and stimulus without technical failure.

Intended Stimulus

A steady, demanding grind. Manage grip and pulling volume while holding consistent round times. Deadlifts feel heavy but repeatable; squat cleans are mostly fast singles; muscle-ups are small, controlled sets. Breathing stays elevated without redlining. The best scores come from never hitting failure and minimizing rest between broken sets.

Coach Insight

Open conservatively: 2-3 quick sets on deadlifts, 2-4 small sets on muscle-ups, and fast singles on cleans. Keep transitions short and round times steady. Your one tip: break muscle-ups early. Avoid failure at all costs; it balloons rest and tanks your score. Common mistakes: big first-round sets, touch-and-go cleans too long, and sloppy deadlift setups. Protect your back and your grip.

Benchmark Notes

Scores are total reps completed in 20 minutes. One full round equals 26 reps. Hitting 78 reps (3 rounds) is a solid target for capable athletes. Advanced athletes aim for 4+ rounds, while beginners may complete 1–2 rounds depending on muscle-up capacity and barbell strength.

Modality Profile

Two barbell movements dominate the time and total work, making weightlifting the majority. Muscle-ups add a large gymnastics demand and significant transition/skill time. There is no monostructural component; intensity comes from cycling barbells and managing gymnastic breaks efficiently.

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