Workout Description

Why This Workout Is Very Hard

Heavy deadlifts at 315/205 lb, high-skill bar muscle-ups, and synchronized burpees create a demanding mix under a long 26-minute clock. Grip, pulling capacity, and partner coordination are tested throughout. Volume accumulates quickly, especially with 9 bar muscle-ups each round per athlete, making this a high-skill, high-load grinder.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated heavy pulls and high-skill gymnastics require sustained muscular output. Accumulating deadlifts and bar muscle-ups tax posterior chain, lats, and grip across multiple rounds.
• Strength (7/10): The 315/205 lb deadlift and shared barbell carry require above-average absolute strength, especially when fatigued from burpees and bar muscle-ups.
• Endurance (6/10): A 26-minute partner AMRAP demands steady aerobic output while managing transitions and rest intervals. Heart rate stays elevated with minimal true recovery, especially during synchronized burpees and bar muscle-up cycling.
• Power (5/10): Powerful hip extension is key for crisp bar muscle-up turnover and strong deadlift pulls, though overall pacing mutes pure explosiveness.
• Speed (4/10): Transitions must be quick and sets small, but heavy loading and synchro standards limit pure sprinting. Smart cadence beats reckless speed here.
• Flexibility (3/10): Standard ranges are sufficient, but shoulders need adequate overhead and extension mobility for efficient kip and turnover in bar muscle-ups.

Movements

• Deadlift
• Bar Muscle-Up
• Bar-Facing Burpee
• Barbell Carry

Scaling Options

Scale to: Deadlift 225/155 lb and carry same • 9 Chest-to-Bar Pull-Ups (each) or 6 Bar Muscle-Ups (each) • 6 synchronized bar-facing burpees

Scaling Explanation

These options preserve the heavy hinge, high-skill pulling stimulus, and synchro element while matching capacity so partners can keep moving with quality reps.

Intended Stimulus

A steady, gritty partner grinder. Push consistent, small sets that keep you moving without blow-ups. Bar muscle-ups should be repeatable under fatigue, deadlifts done as singles or quick doubles, and synchronized burpees smooth and rhythmic. Transitions should be tight with minimal chalk breaks to manage grip and keep rounds flowing.

Coach Insight

Pace early. Break bar muscle-ups before you have to; 3-3-3 or 4-3-2 works well while the other partner rests ready to jump in. The one tip: Protect your grip. Plan quick singles on deadlifts and crisp MU breaks to avoid late-round failure. Avoid staring at the bar. Set a 3–5 second cap between attempts and keep synchro burpees metronomic.

Benchmark Notes

Scores are total completed rounds in 26 minutes. Most Rx pairs land between 2.5–4 rounds depending on bar muscle-up capacity and deadlift proficiency. Elites can push toward 5 rounds with smart splitting, short rest, and efficient synchro burpees.

Modality Profile

Gymnastics dominates with bar muscle-ups and synchronized burpees taking significant time and coordination. Weightlifting contributes via heavy deadlifts and the partner barbell carry. There’s no monostructural element; intensity comes from cyclical gymnastics and heavy barbell efforts.

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