Workout Description

Why This Workout Is Very Hard

This workout combines multiple high-skill gymnastics movements (strict bar muscle-ups, peak pull-ups, 1-arm negatives, typewriter pull-ups) across 40 minutes of EMOM work. While EMOM provides rest, the alternating format prevents grip recovery between similar movements. Strict muscle-ups and peak pull-ups demand significant strength and technique; most average athletes will struggle to maintain reps throughout. The second half's eccentric-focused movements compound grip fatigue. Many will need to scale movements or reduce reps, making this accessible only to experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Strict bar muscle-ups, peak pull-ups, negative pull-ups, and typewriter pull-ups demand significant upper body muscular endurance. Alternating movements every minute for 40 minutes creates substantial cumulative fatigue.
• Strength (7/10): Bar muscle-ups and strict pull-up variations require considerable pulling strength. Negative pull-ups and typewriter pull-ups emphasize eccentric and isometric strength demands throughout the workout.
• Flexibility (5/10): Peak pull-ups require shoulder mobility and core tension. Typewriter pull-ups demand lateral shoulder mobility and scapular control. Moderate mobility demands overall.
• Speed (5/10): EMOM structure enforces steady pacing with fixed rest intervals. Athletes must cycle reps efficiently within each minute, but the format prevents true sprint cycling.
• Endurance (4/10): EMOM format provides built-in recovery between efforts, limiting sustained cardiovascular demand. However, 40 minutes of continuous work maintains moderate aerobic stress throughout the session.
• Power (3/10): Bar muscle-ups contain some explosive hip drive, but most movements emphasize strength and control over speed. Limited power-focused stimulus in this workout.

Movements

• Bar Muscle-Up

Benchmark Notes

This is an extremely demanding pulling-strength workout combining strict bar muscle-ups, peak pull-ups (belly to bar), 1-arm negative pull-ups, and typewriter pull-ups across 20 minutes each EMOM — total 40 minutes of high-skill pulling. The primary limiters are strict pulling strength, shoulder endurance, and skill on advanced gymnastics movements. L5 athletes can perform these movements but will accumulate modest reps per minute due to fatigue and skill demands; ~46 total reps across 40 minutes reflects realistic output for a solid intermediate CrossFitter who can do all movements but struggles under sustained fatigue.

Modality Profile

All four movements (Bar Muscle-Up, Peak Pull Up, Single Arm Negative Pull Up, Typewriter Pull Up) are bodyweight gymnastics movements. Bar Muscle-Up is a gymnastics skill movement, and all pull-up variations are bodyweight pulling exercises classified as gymnastics.