Workout Description

Why This Workout Is Extremely Hard

Miagi is a 500-rep chipper blending moderate barbell loads, heavy kettlebell work, and demanding gymnastics. The sheer volume, grip fatigue, and midline loading push duration beyond 35–45 minutes for most. Wall walks, large sets of pull-ups and K2E, plus 100 barbell reps at 135/95 lb raise the technical and muscular endurance demands significantly.

Benchmark Times for Miagi

• Elite: <25:00
• Advanced: 28:00-31:00
• Intermediate: 35:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Very high total reps with repeated sets that tax shoulders, grip, and midline. Success depends on managing fatigue and maintaining submaximal sets without excessive rest.
• Endurance (8/10): Long chipper with sustained heart rate and minimal true rest. Athletes are moving for 30–50 minutes, demanding steady aerobic output and breathing control across changing movement patterns.
• Power (5/10): Box jumps and cycling clean-and-jerks reward crisp, explosive reps, but the workout’s length shifts emphasis to sustainable power output rather than max explosiveness.
• Flexibility (5/10): Wall walks, overhead positions, and swings require shoulder mobility and midline control. Squat depth and hip opening matter but demands are moderate, not extreme.
• Strength (4/10): Loads are moderate; 135/95 lb for high volume deadlifts and clean-and-jerks demands strength-endurance rather than maximal strength. Not strength-focused but underpowered athletes will struggle.
• Speed (4/10): Pacing trumps sprinting. Quick transitions and small, fast sets help, but long duration prevents true high-speed cycling for most movements.

Scaling Options

Scale to: 95/65 lb barbell • 16/12 kg KBs (single bell for swings/taters) • 30–35 reps per station, ring rows/jumping pull-ups, incline push-ups, wall walk to 1–2 abmats, single-unders x 100

Scaling Explanation

These options lower load, reduce volume, and simplify skills while keeping the same movement patterns and the long, sustained stimulus of the original workout.

Intended Stimulus

A long, grindy chipper with constant motion. You should feel steady but challenged, managing small sets and quick breaks before moving on. Grip, shoulders, and midline will burn early—pace so you can still push during the final three stations without redlining or failing reps.

Coach Insight

Pace the first five stations conservatively—tiny breaks prevent blow-ups later. Think 5–10 rep bites with quick shakes. Non-negotiable tip: Protect your grip. Switch grips, relax hands on runs between stations, and chalk sparingly. Avoid opening with big barbell sets, sloppy wall walks, or kipping through fatigue—failed reps waste time and spike your heart rate.

Benchmark Notes

Times range from 60 minutes (newer athletes) down to 25 minutes (elite). Hit your level if you can keep moving with short breaks, maintain consistent barbell and gymnastics sets, and minimize rest between stations. If you’re well over your target level, scale volume or load.

Modality Profile

Half the movements are gymnastics (push-ups, pull-ups, wall walks, K2E, box jumps). Weightlifting is 4 of 10 stations (deadlifts, double KB swings, clean-and-jerks, taters). Jump rope provides the sole monostructural element, yet still drives heart rate and coordination late.

Similar Workouts to Miagi

If you enjoy Miagi, you might also like these similar CrossFit WODs:

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These WODs similar to Miagi share comparable training demands, time domains, and movement patterns.