Workout Description

Why This Workout Is Extremely Hard

Luce combines long aerobic work, advanced gymnastics under load, and very high volume. The vest increases systemic fatigue and makes muscle-ups significantly harder. Expect 30 total muscle-ups, 3,000 meters of running, and 300 air squats—often 45–70 minutes for most. Managing grip, kip timing, and leg stamina under a vest elevates both skill and endurance demands.

Benchmark Times for Luce

• Elite: <30:00
• Advanced: 35:00-40:00
• Intermediate: 45:00-50:00
• Beginner: >80:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Three 1,000 m runs with a vest and a long overall duration demand sustained aerobic output and steady breathing under fatigue.
• Stamina (8/10): High-volume squats (300 total) plus 30 muscle-ups require repeatable contractions and pacing to avoid muscular failure.
• Speed (4/10): Cadence matters on air squats and transitions, yet overall it’s a long grind rather than an all-out sprint.
• Flexibility (3/10): Basic ranges: full squat depth and stable shoulders for muscle-ups. Mobility matters but no extreme positions are required.
• Power (3/10): Explosiveness helps with efficient muscle-up transitions, but the workout rewards steady rhythm more than peak power.
• Strength (2/10): No heavy external loads; strength requirements are minimal beyond bodyweight control and pulling strength for muscle-ups.

Scaling Options

Scale to: 8-10 muscle-ups → 6 muscle-ups → 12 Chest-to-Bar + 12 Ring Dips → 20 Pull-Ups + 20 Push-Ups • Reduce vest (14/10 lb or no vest) • Reduce squats to 60-80 reps and/or run to 800 m

Scaling Explanation

These options keep the triplet structure and time-domain while matching skill and capacity—adjusting gymnastics complexity, external load, and volume to maintain steady movement and intended stimulus.

Intended Stimulus

A long, grinding effort with steady runs, controlled muscle-up sets, and relentless air-squat cadence. You should feel aerobically taxed but never redline. Break muscle-ups early to preserve grip and timing. Keep moving on squats with short shakes if needed. Aim for even splits across rounds under sustained fatigue.

Coach Insight

Pace the first run conservatively and settle into a rhythm you can repeat. Break muscle-ups before you need to—small sets or quick singles protect grip and shoulders. One tip: Preserve muscle-up quality. Failures waste time and crush momentum. Avoid sprinting the early run, rushing transitions into failed reps, or letting squat depth and posture degrade under the vest.

Benchmark Notes

Times range from 80 minutes (beginner finishing Rx) down to 30 minutes (elite). Use these to choose a smart pace: if you’re above 60 minutes, reduce volume or intensity. Elite athletes hold consistent runs, quick sets or singles on muscle-ups, and steady air-squat cadence across all three rounds.

Modality Profile

Most work is gymnastics: 30 muscle-ups and 300 air squats represent a large share of time and fatigue. The monostructural component is significant with 3,000 meters of running. No traditional weightlifting is used; the vest increases difficulty but movements remain gymnastics-dominant.

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