Workout Description

Why This Workout Is Very Hard

Advanced gymnastics under fatigue, moderate barbell cycling, and high-core demand make this a challenging piece. The ring muscle-ups set a high skill barrier while the thrusters keep the heart rate spiked. GHD sit-ups accumulate midline fatigue that feeds back into stability for both other movements. Expect 10–18 minutes for most trained athletes.

Benchmark Times for Millar

• Elite: <10:00
• Advanced: 12:00-13:00
• Intermediate: 14:00-15:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Total 126 reps with compound and core-dominant movements require repeatable sets. Accumulating fatigue in shoulders and midline challenges maintaining output without long rest, especially across thrusters and GHD sit-ups.
• Power (6/10): Kipping muscle-ups and thrusters reward explosive hip and leg drive. Higher power shortens set duration but must be balanced to prevent early failure on the rings.
• Speed (6/10): Fast barbell cycling and tight transitions pay off, but high-skill muscle-ups limit pure sprinting. Athletes should move quickly while protecting quality on the rings.
• Endurance (6/10): Three rounds with moderate rep counts drive a sustained aerobic demand without a monostructural element. Breathing is taxed by thrusters, transitions, and managing pace so muscle-up quality remains high each round.
• Flexibility (5/10): Full-depth front squats, overhead lockouts, ring turnout, and GHD hip extension demand solid shoulder, thoracic, hip, and ankle mobility to move efficiently and avoid compensations.
• Strength (4/10): Loads aren’t maximal, but adequate front squat and pressing strength plus ring dip/transition strength gate your ability to keep sets large and rest short.

Scaling Options

Scale to: 7 Bar Muscle-Ups (or 10 Chest-to-Bar + 10 Ring Dips) • Thrusters 30/20 kg (or 12 reps) • 21 AbMat Sit-Ups (or 15 GHD Sit-Ups)

Scaling Explanation

These options keep the movement patterns, core demand, and time domain while adjusting skill, load, or volume so you can minimize fails and maintain steady sets.

Intended Stimulus

A fast, high-skill triplet where you manage heart rate to protect ring muscle-up quality. Aim for 1–2 sets on thrusters, smooth unbroken GHDs, and smart MU sets with no fails. Breathing will spike on the barbell, but you should recover just enough to hit crisp reps on the rings each round.

Coach Insight

Open with conservative MU sets you can repeat for all 3 rounds. Thrusters in 1–2 sets; breathe at the top. Keep transitions short. Most important: avoid failed muscle-ups. One miss can cost 30–45 seconds. Common mistakes: sprinting round 1, death-gripping the barbell, and hyperextending on GHD. Stay tight and consistent.

Benchmark Notes

These times map beginner to elite. If you’re over 18–20 minutes, reduce skill or loading. Mid-level athletes should target around 15 minutes with steady sets and minimal failed reps. Advanced athletes can push sub-12 by keeping thrusters in 1–2 sets and consistent muscle-up sets.

Modality Profile

Two of the three movements are gymnastics (ring muscle-ups and GHD sit-ups), which dominate time and skill demand. Thrusters contribute substantial weightlifting stimulus and breathing but are only one station. No monostructural element is included, so the workout is a gymnastics-weightlifting blend.

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