Workout Description

Why This Workout Is Extremely Hard

A descending-ladder couplet of 55 muscle-ups and 55 bodyweight clean and jerks is a massive volume of advanced gymnastics paired with heavy, repeated barbell efforts. Most athletes will perform singles on the barbell and small MU sets, pushing total duration very high with significant grip, pulling, and overhead fatigue.

Benchmark Times for Lyla

• Elite: <22:00
• Advanced: 26:00-30:00
• Intermediate: 35:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 55 reps of each movement forces sustained, repeat efforts under accumulating fatigue, especially in pulling, pressing, and core stabilization.
• Strength (7/10): Bodyweight clean and jerk is heavy for volume; successful completion requires solid baseline strength and repeatable singles under fatigue.
• Power (7/10): Each clean and jerk is an explosive hip drive to overhead; repeated efforts require powerful but controlled singles throughout.
• Endurance (4/10): No monostructural element, but total work and duration demand steady breathing under fatigue across long sets of heavy singles and small gymnastics sets.
• Speed (3/10): Minimal sprinting; the best times come from tight singles, quick transitions, and minimizing misses rather than high-cadence cycling.
• Flexibility (3/10): Requires adequate front rack, overhead, and false-grip positions, but not extreme mobility beyond standard weightlifting and ring ranges.

Scaling Options

Scale to: Chest-to-Bar Pull-Ups + 70% bodyweight C&J • Ring Dips or Strict Pull-Up/Low-Ring Transitions + 60% bodyweight C&J • Jumping Muscle-Ups or Burpee Pull-Ups + 95/65 lb C&J

Scaling Explanation

These preserve the push-pull and overhead pattern while reducing skill and load so you can keep moving, avoid repeated failures, and maintain the intended grindy stimulus.

Intended Stimulus

A gritty, methodical grind. Expect small, high-quality muscle-up sets with short rests and disciplined barbell singles. Breathing should be steady but challenged, grip will burn, and misses must be avoided. The workout rewards patience, perfect mechanics, and consistent pacing over big sets or rushed attempts.

Coach Insight

Open with small, sustainable MU sets (e.g., 5-3-2 or 4-3-2-1) and quick barbell singles with planned short rests. Hold that rhythm all the way down. Most important: avoid failure. One missed MU or jerk costs far more than a 5–10 second rest. Don’t chase touch-and-go on the barbell. Keep transitions tight, chalk intentionally, and protect your grip with relaxed hangs between MU reps.

Benchmark Notes

Times range from about 22 minutes for elite athletes to 60+ minutes for newer Rx athletes. If you’re finishing around 40 minutes, you’re mid-pack. Falling behind means reduce barbell load or modify muscle-ups to keep moving consistently without repeated failures.

Modality Profile

Two modalities only: gymnastics (muscle-ups) and weightlifting (bodyweight clean and jerks). Time is slightly biased toward the barbell because most athletes perform deliberate singles, but gymnastics volume is high and heavily taxes pulling and grip.

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